November 13th, 2015

Strength: Pull-ups

Conditioning: 3 Rounds of AMRAP 3 Minutes:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

-Rest 1 Minute-

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January 25, 2019

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

January 24, 2019

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