• jdh6270

Tuesday, July 9, 2019

A. EMOM 5 min

3 muscle snatch

B. EMOM 10 min

Min 1: 6 power snatch 75/55 + 20 double unders

Min 2: 10-12 handstand push-ups

C. 4 rounds for time

2 wall walks

4 chest to bar pull-ups

6 power cleans 115,75

8 prisoner stepups 24,20

* increase chest to bar pull-ups by 4 each round

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Tuesday, March 2, 2021

A. EMOM 12 min min 1: 3 thrusters starting at 95,65; build to a HEAVY set of 3 min 2: row or AB 10/8 cal min 3: strict pull-ups x 5-7 B. 3 rounds for time 20 SA DB thrusters 50,35 15 toe to bar 75 dou

Monday, March 1, 2021

A. Every 90 sec for 6 sets complete the following: Squat clean & jerk x 2 reps @ 75-80% of 1 RM B. 7 rounds for time 14 min time cap 5 power snatch 115, 75 7 bar facing burpees 9 front squats 115,75 M

Saturday, February 27, 2021

AMRAP 21 min/ partner 20 atomic sit-ups 45,25 30 Cal row/AB 40 pull ups 50 back squats 115,75

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