• jdh6270

Wednesday, March 4, 2020

A. Front squat x 7,5,3,1,1,1 reps; working to a HEAVY single in 12 min

B. Take 8 min to complete 4 sets of the following:

B1. Strict ring pull-ups x 6-8; add weight if feels good

B2. Strict Ring dips x 4-6; add weight if feels good

C. 3 rounds for time:

Run 400m

12 ring push-ups

9 box jumps 30,24

6 atomic sit-ups

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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

Friday, February 26, 2021

A. EMOM 7 min Build to a HEAVY double hang squat clean A. 2 rounds for time **14 min time cap** Score is time completed or # reps completed 30 deadlifts 155,105 30 box jumps 24,20 20 hang power clean

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