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Wednesday 9/2

Body Armor

[Part A] 3 Supersets: 10 Supinated Grip Ring Rows 20 Single-Leg Glute Bridges (10 Each Side)

Rest 1:30 Between Sets

[Part B] 3 Supersets: 30 Banded Face Pulls 30 Second Prisoner Superman Hold

Rest 1:30 Between Sets


Conditioning

"Treasure Chest"

3 Rounds For Time: 25 Toes to Bar 20 Push Jerks (95/65)  RX+(135/95)

20/14 Calorie Row or 15/12 Calorie Assault Bike

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Monday 1/25

Skill Work: Snatch Pull + Snatch Complete 5 Sets of the following: 2 Snatch Pulls + 2 Snatches *Rest 60-90 Sec between sets *Work up to a comfortable, moderate weight. *Focus will be on smooth pulls f

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

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