• jdh6270

Wednesday, November 20, 2019

A. EMOM 6 min

Power clean x 3 touch and go; build to a tough set

B EMOM 12 min

min 1: KB side plank x 30 - 45 sec/ right

min 2: KB side plank x 30 - 45 sec/left

min 3: ring FLR x 30 -45 sec

min 4: AB 12/10 calories

C. 10 min AMRAP

32 double unders

8 hang power cleans 115,75

2 muscle ups

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A. Run 200m or row 250m; rest approximately 1 min x 6 sets; same pace each set B. For time 30-20-10 Front squats 115,75 Hand release push-ups 75 double unders after each set

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A. EMOM 8 min 3 clean & jerks; build to TOUGH set of 3 B. Run 400m 3 sets @ 115,75 12 deadlifts 9 hang power cleans 6 shoulder to overhead Run 400m 2 sets @ 135,95 12 deadlifts 9 hang power cleans 6

Saturday, October 24, 2020

AMRAP 25 min with partner 400m run with plate 45,25 6 thrusters 115,75 8 pull-ups 10 box jumps 24,20 **while partner A runs, partner B performs AMRAP thrusters, pull-ups, box jumps. When partner A ret

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