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Thursday 1/21

Strength or Skill Work:

COACH'S CHOICE!

Show up and be surprised by your coach's imagination :)


“Klaw”

AMRAP 20:00 – Teams of 2

M/M – 2000 Row

F/F - 1600m Row M/F - 1800m Row

-in remaining time-

Max Rounds 20 Burpee Box Jump Overs (24/20) 10 Power Snatch (125/85) (Rx+ 185/125) *split all reps as desired.

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Friday 2/26

Accessory: 5 sets 5. Negative Handstand Push-Ups * Kick and perform the descent as slow and controlled as possible (have abmat under head), once at the bottom kip back up and repeat. If unable to kip

Thursday 2/25

Strength: 3 Position Cleans (hang, below the knee, floor): - 2 sets @ 70% 1RM Clean - 3 sets at 75% 1RM Clean or a heavy moderate weight * rest 60-90 seconds between sets * *complete unbroken* Conditi

Wednesday 2/24

Accessory work: 4 Rounds 10 Bench Press (at moderate weight) 12 bodyweight rows - bar on rig 15 V-ups “Flying V” Teams of 2 2000/1600 Rowing machine or 96/72 Calorie Assault Bike 125 Synchro Air Squat

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