8-18-15

STRENGTH – Clean and Jerk 10 min EMOM – 3 position Clean + 1 Jerk 1 – power clean 1 – squat clean from above the knee 1 – squat clean from the high hang 1 – Jerk (70%-80% 1RM – form and position are the goal)

CONDITIONING 5 min AMRAP 5 Snatch (95#/65#) 5 Push ups 1 min REST 5 min AMRAP 5 Push Ups 5 Toe to Bar 1 min REST 5 min AMRAP 5 Toe to Bar 5 Snatch (95#/65#)

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3.2.21

A. Strength Strict Press 4 sets of 5 reps B. Conditioning 3 rounds for time of: 20 Cal Row 15 T2B 10 Push Press (115/75) 12 MINUTE CAP If you want to level-up challenge yourself to complete all T2B un

3.1.21

A. Strength 20 minutes to build to 3RM Front Squat B. Conditioning 9 minute AMRAP 3,6,9,12,15.... Burpees Wall Balls (20/14)

2.26.21

A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s