4-19-16

STRENGTH – Snatch 13 min to complete at your pace 5×2 Snatch Push Press 5×2 Heaving Snatch Balance (let form and ability dictate load or if you know your 1 RM on these movements 75-80%)

CONDITIONING (5x) 5 Burpee Pull-ups 10 Wall Balls (20#-10′/14#-9′) 15 Kettlebell Swing (53#/35#) 20 Double Unders (3:1 Singles)

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WARM-UP 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps 6 Plate to OH 4 Burpees 2 Perfect Push-Ups STRENGTH ON A 12:00 RUNNING CLOCK... Build to a 2RM Push Pr

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1.25.21

A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco

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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

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