Tuesday 1/21/25
Skill-work: 3 Rounds 12 Incline Pause Bench Press 12 Up Right Rows 12 Incline DB Skull Crusher Conditioning: For Time: 40-30-20-10 1 Arm DB Snatch (45/25) DB Weighted OH Sit-ups …
Monday 1/20/25
Skill-work: 6 Rounds Build to Heavy Complex 1 Hs Clean 1 Jerk 1 Thruster Conditioning: EMOM 20 MIns 5 Pullups 10 Wall Balls Adv Rest in Plank Hold
Saturday 1/18/25
Conditioning: Opposing Ladders For Time 10-1 Atlas lunges (2 back step Lunges + 1 Squat) 1-10 Clean and Jerk * each rd do 10 Atomic Sit-ups (25/15)
Friday 1/17/25
Skill-work: 6 X 3 POS Snatch Ground, BKN, Hang Conditioning: AMR 12 Mins 8 DB Snatch (Each Arm) 16 Goblet Squats 30 DU’s
Thursday 1/16/25
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) Ski Erg Battle Ropes Weighted step ups …