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April 11th, 2016


Strength: 4x5 Weighted Pull-up

*Scale= 4x max effort chin-over-bar hold

Conditioning:

3 Rounds

15 Jerks (115/75)

15 Chest-to-Bar Pull-ups

Core: 100 AbMat sit-ups


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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

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