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February 24th, 2017


Strength: Clean pull + clean + hang clean + front squat

(work to a max complex)

Conditioning: For Time

50 Kettlebell swings (70/50)

40 Pull-ups

30 Wall-ball shots (20/14)


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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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