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June 20th, 2017


Skill:

EMOM 7

5 Kipping chest-to-bar pull-ups

(Utilize this time to work on achieving full ROM, linking reps, or practicing the butterfly kip)

Conditioning:

AMRAP 12

5 Strict pull-ups

10 Power cleans (135/95)

15 Box jumps (24/20)

20 Dumbbell snatches (60/40)


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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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