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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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