Friday 1/27/23
Skill-work: 6 X 3 POS Snatch Ground, BKN, Hang Conditioning: AMR 12 Mins 8 KB Snatch (Each Arm) Can Use a DB (53/35) 16 Goblet Squats 30 DU’s
Thursday 1/26/23
Skill-work: 2 Rounds 30 GHd Sit-ups 30 V-ups 60 Russian Twists Conditioning: 5 Rounds 1 min Each Movement Heavy Ball Slams (40/25) DB Bench Press (heavier) SDHP (53/70) Ring Dips
Wednesday 1/25/23
Skill-work Back Squat 6 X 1 Conditioning: 30-20-10-20-30 DB Thrusters (20/30) 6-5-4-5-6 Bar Muscle Ups
Tuesday 1/24/23
Skill-work: Build to a Heavy Complex 2 Power Cleans 2 HS Cleans 2 Split Jerks Conditioning: 8 Rounds 5 Clean & Jerks (135/95) 7 Box Jumps (24/20”) 100 M sprint
Monday 1/23/23
Skill-work: 3 Rounds 15 Lateral Raises with a Pause 15 Seated Military Press Dumbbells 20 Banded Crossover Pull Aparts Conditioning: AMR 21 Mins 15 Devils Press (30/20) 15 Cal Row …