8-11-15

STRENGTH – Snatch 10 Min EMOM 1 rep from the ground 1 rep from above the knee 1 rep from the high hang

CONDITIONING Start and finish with 24 Hand Stand Push-up (6x) 250m row 10 toe to Bar

Scaling is always on the table. For “Hand Stand Push-ups” here are the options. a) V-Push-up with feel elevated b) V-Push-up with feet on ground c) Box Push-up with feel on box, body in a plank position d) Push Press e) Ring Push-up f) Plate Push-up

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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

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

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