November 16th, 2016

Skill: (10 minutes, working at a steady pace, but slowly enough for good technique.)

Bar kips x 8

V-ups x 8

Kipping ring dips (max effort unbroken)


50 Strict chest-to-bar pull-ups

*Partition as needed. This is NOT for time, scale reps if needed

Assistance: Banded U's and Y's


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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

Location and Contact

1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059