4-19-17

Wod 5 min EMOM 6 Squat Cleans Weight should be light enough to do touch and go reps. 1 min rest 5 min EMOM 3 Squat Cleans Moderate weight but still touch and go reps. 1 min rest 5 min 1 rep every 30 sec. Heavy

Post wod abs Accumulate 5 min of plank. Every time you break do 20 sit-ups

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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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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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