8.15.17

Snatch 1 rep Every 30 seconds for 6 minutes -rest 2 minutes- Clean and Jerk 1 rep Every 30 seconds for 6 minutes

WOD 21-15-19 Deadlift 185/130 Push Ups Box Jumps 24/20

*coaches challenge 225/155*

Accessory 3x Max rep strict pull ups 10 Kang Squats *Bend over into a good morning, lower into the bottom of a squat, raise back into the bottom of a good morning position, then finish the good morning* Use a PVC to get the feel of the exercise before using a barbell.

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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