6-7-16

STRENGTH – Clean and Jerk 15 min 2 Clean and Jerk EMOM for 5 min 1 CnJ EMOM for the last 10 min increase load every 5 min

CONDITIONING 3 cleans (135#/100#) 20->2 by 2’s Push-ups

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1.19.21

A. Strength 3 sets or more of the following superset 8/leg Back Rack Split Squats @ 30X1 Tempo 8 Strict Pull-Ups @ 30X1 Tempo B. Conditioning 7 minute AMRAP 2-4-6-8-10-12... Pull-Ups *5 Calorie Row Be

1.18.21

Ronnie's Birthday 21 minute AMRAP 32 Abmat Sit-ups 1 Squat Clean and Jerk 18 Kettlebell Swings 53#/35# 89 Double Unders Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes Rx 115#/85