4/1/2019

Strength

1 Hang Squat clean EMOM x 8 minutes, building

Conditioning

21-15-9

Hang Squat clean 115/75

100-75-50

Double Unders

Cap: 12 min

3/29/2019

Teams of 2

800m run (together)

30 DB Hang power clean 50/35’s

30 DB Thrusters 50/35’s

400m run (together)

25 DBHPC

25 DB Thrusters

200m run (together)

20 DBHPC

20 DB Thrusters

Cap: 22 min

3/28/2019

Strength

2 Back Squats E2MOM x 5 sets, building

Conditioning

8 rounds

30 Double Unders (1:1 Singles)

8 Pull ups

Cap: 12

3/27/2019

Double “Grace”

60 Clean and jerks for time 135/95

OR

Double “Isabel”

6o Snatches for time 135/95

Athletes Choice 🙂

Cap: 15 minutes

3/26/2019

Strength

2 Strict Press EMOM x 8 minutes, building

Conditioning

30/20 Cal Bike

30 Toes to Bar

60 Hang DB Snatch 50/35

Cap: 12 minutes

3/25/2019

Strength

3 Hang power cleans every 1:30 x 5 sets, building

Conditioning

12 min AMRAP

20 Air Squats

15 Deadlifts 155/105

10 Hang Power Clean 155/105

3/22/2019

19.5

33-27-21-15-9

Thrusters 95/65

Chest to bar pull ups

Cap:20 minutes

3/21/2019

Strength

2 hang snatch every 1:30 x 5 sets, building

Conditioning

30-20-10

Hang power snatch 75/55

15-10-5

Strict hspu

Cap: 12

3/20/2019

“Bee’s Knees”
5 Rounds:
1 Minute Wallballs 20/14
1 Minute Kettlebell Swings 53/35
1 Minute Calorie Bike
1 Minute Rest

3/19/2019

Strength

1 Push Jerk EMOM x 8 minutes, building

Conditioning

50/40 Cal Row

40 Burpee Box Jump Overs 24/20

Cap: 12 min