9.25.18

Strength 12 min EMOM min 1-3 do 3 High Hang Squat Cleans (light/focus on speed into the bottom) 4th min rest/change weights min 5-7 do 3 Hang Shrug (AHAP) 8th min rest/change weights min 9-12 do 2 Squat Cleans

Wod 750/600 Meter Row then 4X 10 HSPU 15 Box Jump 24/20 200 Meter Run then 750/600 Meter Row

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1.25.21

A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco

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