7-19-16

STRENGTH – Clean and Jerk 12 min 1 Squat Clean + 2 Hang Power Clean – Increase load at 4 and 8 min

CONDITIONING (3x) 2 min AMRAP 10 Box Jump 10 HR Push-up 2 min Max Effort Unbroken Set of Power Clean (you can rest the bar in the front rack position) Choose your load – A good guide line for this would be 75% of your 1RM Rest the remainder of the two min after you have done as many cleans as you can

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3.5.21

A. Strength EMOM X 10 Odd: 12/10 cal bike Even: Sets 1+2: 10 Perfect Kip Swings Sets 3+4: 6 PU or Banded Pull-Ups Set 5: 5 C2B PU or Jumping PU B. Conditioning 16.1 20 minute AMRAP 25 foot overhead wa

3.4.21

A. Strength EMOM X 16 minutes Min 1: :45 Single Arm Suitcase Hold (R Arm) Min 2: :45 Single Arm Suitcase Hold (L Arm) Min 3: :45 Hollow Hang from Rig Min 4: Rest B. Conditioning 12 minute AMRAP 200m r

3.3.21

A. Conditioning EMOM X 24 minutes Min 1: 10 Deadlifts (155/105) Min 2: 5 Power Cleans Min 3: 15 Sit-Ups Min 4: Max Double Unders in :45 If you want to level-up challenge yourself with a 185/125 barbel