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WORKOUT   1/21/2021 STRENGTH 3x3 Power Snatch (pick weight) 3x2 Power Snatch (add 5#-20#) 3x1 Power Snatch (add 5#-20#) *Touch and go on first six sets. Time limit is 18:00. CONDITIOINING Start a 6:00 running clock.... 40/30 Calorie Assault Bike 30 Alternating...

WORKOUT  1/20/2020 Complete as many rounds as possible in 20:00- 400m Run 30 Abmat Sit-ups 20 Box Jumps (M:24"/W:20") 10 Power Clean + Push Jerk (M:155#/W:105#)

WORKOUT   1/19/2020 STRENGTH 2x5 Push Jerk (pick weight) 3x3 Push Jerk (add 10#-30#) CONDITIONING On the 1:00 for 12:00- 200m/175m Row 15 Handstand Push-ups 15 Toes to Bar *Sub for HSPU = 5 Push-ups on DBs + 10 Standing DB Strict Press

WORKOUT   1/18/2021 STRENGTH 5 x [1 Pause Front Squat + 2 Front Squat] *Sets 1 & 2 pick weight. Sets 3, 4 & 5 add 5#-20#. CONDITIONING Complete the following for time: 200m Run 30 Wall Balls (M:20#-10'/W:14#-9') 30 American Kettlebell Swings (M:53#/W:35#) 150m...

WORKOUT   1/15/2021 STRENGTH 5/4/3/3/3  Overhead Squat *Time limit is 18:00. Score heaviest 3 rep. CONDITIONING Start an 8:00 running clock- 4 Overhead Squats (M:95#/W:65#) 4 Chest to Bar Pull-ups 8 Overhead Squats (M:95#/W:65#) 8 Chest to Bar Pull-ups 16 Overhead...

WORKOUT   1/14/2021 STRENGTH 5x3  Sumo Deadlift (pick weight) *Reset after every rep but hands stay on the bar. Time limit is 16:00. CONDITIONING Complete 3 rounds for time: 12 Box Jumps (M:30"/W:24") 100m Run 24 American Kettlebell Swings (M:53#/W:35#) 100m Run *Time...