9-7-16

Technique Overhead Squat 5X3 2 count down 1 count hold at the bottom drive up fast

Wod 2X 750m Row 9 Chest to Bar pull-up 3 Jerk (165/115) 6 C2B 2 Jerk 3 C2B 1 Jerk cc: 205/145

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A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.

4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds