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Tuesday 7/28

Strength

Front Squat

3 Sets of 2 @ 70% of 1RM 2 Sets of 2 @ 75% of 1RM


Conditioning

3 Rounds for Time:

50 Lunges

15 Chest to bar Pullups

10 Hang squat clean and push jerks (95/65)


RX+

3 Rounds for Time:

50 Lunges

7 Bar Muscle ups

10 Hang squat clean and push jerks (135/95)

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Friday 1/22

Power Clean + Hang Clean + Clean: - 2 sets @ 72% 1 RM clean - 3 sets @ 77% 1 RM clean * Rest 60-90 seconds between sets “Vibranium” 10 rounds: (Time Cap 18:00) 10 Bench Press (95/65) (RX+ 135/95) 10 F

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

Wednesday 1/20

Skillwork: HSPU Progression 10:00 EMOM Min 1: 5 Seated DB Press Min 2: 5 Pike Push Ups Min 3: 5 Knees on Box HSPU Min 4: 5 Feet on Box HSPU Min 5: 5 Kick ups to the wall Min 6: 3 Kick ups + 5 S

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