• jdh6270

Friday, March 13, 2020

A. EMOM 12 minutes

min 1: 5-7 Clean grip Romanian deadlifts @ 135#/95# @ 3010

min 2: Strict/banded strict pull-up x 6-10 reps w/ slight pause chin over bar

min 3: weighted RKC plank 30-45 seconds

B. For time

10 Power Snatches @ 115#/75#

50 Walking lunges

8 Power Snatches

40 box-jumps 24"/20"

6 Power Snatches

30 toes to bar

4 Power Snacthes

20 burpees

2 Power Snatches

10 Atomic Sit-ups 45#/25#

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Saturday, March 6, 2021

For Time w/ a partner *Split reps any way you like 100 double unders/partner 30 Cleans 135,95 30 Shoulder to overhead 135,95 60 Box jumps 24,20 1000m row or 800m run 20 Power cleans 155,105 20 Shoulde

Friday, March 5, 2021

A. EMOM 8 min 2 below the knee hang snatch; build to a heavy set B. 2 sets 40 OHS 65/45 30 pull-ups 20 barfacing burpees 10 wall walks Rest walk exactly 3:00 then again starting with wall walks and go

Thursday, March 4, 2021

A. 20 min AMRAP 400m run 30 sit-ups 20 pistols 10 push-ups B. Extra credit 3 sets 10/arm DB bicep hammer curls 15 OH DB tricep extensions or 30 tricep banded pushdowns 20 DB reverse flies

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