8.17.17

EMOM for 10 minutes

3 Behind the neck Snatch Push Press + 2 Snatch Balance + 1 Overhead Squat *start from a rack*

WOD

7 rounds 7 power clean A. 185/130, B. 155/110, C. 135/95 7 bench press A. 155/110, B. 135/95, C. 115/80

Accessory 4x 10 Ab wheel 15 Barbell Good Mornings

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2.23.21

A. Strength 18 mins to build to 5RM Strict Press *record heaviest load to score B. Conditioning EMOM X 12 Minute 1: 10 Thrusters (95/65)(75/55) Minute 2: 12/10 Cal Bike Minute 3: 10 Strict Pull-Ups

2.22.21

A. Strength EMOM x 10 sets 2 Deadlifts (Building with each set) B. Conditioning 4 rounds for time 12 Deadlifts (225/155)(135/95) 12 Toes-to-Bar (V Ups) 10 MINUTE CAP

2.24.21

A. Strength E2MOM X 5 sets 1 Hang Power Snatch + 1 Hang Squat Snatch B. Conditioning For time: 2 Rounds of 400m run 10 Hang Power Snatches (95/65)(75/55) -Rest 1:30- 2 Rounds of 400m run 10 Power Snat