Friday 12.03.21

WARMUP/PRIMER 3 Rounds: 30sec Jump Rope 10 RDL + 5 Hang Cleans + 5 Cleans (build) 5 Box Jumps POWER CLEAN 3-3-2-2-est 1RM for the day CONDITIONING AMRAP 13 2-4-6-8… Power Cleans (135/95) 6 Box Jump Overs 10/12 Calorie Row

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Wednesday 12.01.21

WARMUP 3 Rounds: 200m Row 8 RDL 6 Bar Kips 4 Knees 2 Elbows 2 T2B DEADLIFT 5 sets to BEST 5 reps CONDITIONING 10 RFT w/partner (5 each “You go- I go”) 12/10 Calorie Row 9 T2B 6 Deadlifts (205/140)

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Tuesday 11.30.21

WARMUP/PRIMER 3 Rounds: 200m Run (5AM = 250m Row) 5 Box Jumps + 10 Air Squats 5 Good Mornings + 5 Strict Press + 5 Hang Power Cleans (empty BB) BACK SQUAT 5 sets to establish 5RM for the day CONDITIONING AMRAP 10 10 Wallballs 8 Clean and Jerks (95/65) 6 Box Jumps

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Tuesday 11.23.21

WARMUP 3 Rounds: 3 Walkouts + 6 Push-ups 30sec Samson R/L 10 KBS 5 MB Cleans FRONT SQUAT 6-6-4-4-2-2 Build to a moderate-heavy set of 2 CONDITIONING Open 19.1 – AMRAP 15 19 Wallballs (20/14) 19 Calorie Row

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