Wednesday 10-26-22
Skill-work: Build to a Heavy Complex 1 Power Clean + 1 Hang Squat Clean + 1 Thruster **Cannot Thruster out of the clean Conditioning: 21-15-9 Power Clean Deficit HSPU (6”,4”)…
Tuesday 10-25-22
Skill-work: 4 Rounds 10 Strict Pull Ups with Tempo (3-1-1) 10 Strict Ring Dips (3-1-1) Adv weight the dips and pullups Beginner do Rack Pull ups strict or weighted Conditioning: …
Monday 10/24/22
Skill-work: Every Minute On the Minute For 10 Mins 15 secs AMR Jerks Rest Remainder of Minute **Pick a Moderate Weight Something No more than 6 Reps Accessory 2 rounds …
Saturday 10-22-22
Conditioning: For Reps Or Time: 800 M Run 50 HSPU 50 Wall Balls 50 1 Arm DB Snatch (65,95) 50 T2B 50 KB Swings 50 DB Step Ups 50 DU’s …
Friday 10-21-22
Skill-work: Bench Press 6 X 2 Conditioning: 4 Rounds For Time: 20 chest-to-bar pull-ups 30 Push-ups 40 DU’s NO 4:30 pm class today!!