September 22nd, 2015

**If you have not already written down two 12-week goals on the chalk wall, please do so ASAP! This will help us cater our programming to your goals as an athlete. Let's make it happen!

Strength: Back Squat 5/3/1+


2 Rounds

20 Hang Power Clean & Jerks

400m Med-Ball Run

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Strength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST