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April 6th, 2018


0-10:00

Run 1 Mile

Max reps clean & jerks (135/95)

10:00-13:00

Rest

13:00-20:00

Run 800m

Max reps power snatches (115/75)

20:00-23:00

Rest

23:00-27:00

Run 400m

Max reps thrusters (95/65)


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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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