March 14 2020

A. Snatch + OHS + Hang Power Snatch; 12 complexes with :50 seconds rest between; technique load

3 sets;

B1. Jerk Balance; 5 reps; rest 30 sec

B2. Split Position Press; 5 reps; rest 2 min

C. single leg RDL 10-12 reps/side, x3 sets

D. EMOM x21 min

1st; Ski :45 seconds @85% pace

2nd; 30-40 dubs

3rd; Unbroken C2B Pullup x25-40% of max set from testing

E. Heavy Russian KB Swings; 20 reps; rest 90 sec, x3 sets

F. Sorenson Hold; Accumulate 2:30

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Wednesday December 30 2020

A. Clean and Jerk 60%x3+1 65%x3+1 70%x2+1 75%x2+1 80%x2+1 then, take 2-4 more sets for a 2+1RM B. Front Squat 70%x3 75%x3 80%x3 85%x3 then, take 2-4 more sets for a 3RM + 50 Calorie Row For Time - re

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A. Power Clean 70%x3 75%x3 80%x2 85%x2 then, 2-4 more sets for a 2RM B. Push Press 70%x5 75%x5 80%x3 85%x3 then, 2-4 more sets for a 3RM + EMOM x15 Min 1st; Dual Dumbell Thruster; 10 Reps, 50/35 per


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