March 24, 2022

STRENGTH: Every 90 seconds for 10 sets,

1 x clean & jerk

Perform @ 80-90%, building optional.

WOD: 10 rounds for time,

3 x hang squat cleans

30 x double unders

ACCESSORY: 3 sets,

10 x banded lat press downs

15 x hollow rocks

October 9, 2019

STRENGTH: Sumo deadlift 5-5-5-5
WOD: 3 rounds for time,

400 m run 

15 x hand release push ups 

10 x DB box step overs

12-9-6 deadlifts @

225/185, 185/135, 115/75

255/215, 205 /155, 135/95 

285/245, 215/175, 155/115 

OLYMPIC LIFTING

STRENGTH: Work up to 1 RM clean and jerk

SUPPLEMENTAL: A) Push press @ 65%x5, 70%x5, 75%x5, 80%x3, 85%x3 reps

B) Strict Pull ups 5-5-5-5-5

WOD: AMRAP in 7:00

8 x DB ground to overhead, alternating 

12 x hand release push up 

16 x jumping alternating lunges