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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3.4.21

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

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