4-10-14

Happy Birthday Sue Farmer

STRENGTH – Clean and Jerk 15 min OTC – for load minimum 4x through the complex 1 Power clean 1 squat clean 1 push press 1 hang clean 1 hang squat clean 1 jerk

increase load with each successful round

CONDITIONING (4x) 30 Double Unders (3:1 Singles) 30 Sit-ups 15 Burpees

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1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

190

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

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1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13

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