March 18 2020

A. Power Snatch + BTN PP x3 + Snatch, x5 sets

* build from 65% of Power Snatch

B. Clean and Jerk; 3-5 singles @100% of last week's top weight in EMOM

3 sets;

C1. Split Position Press x3-5; rest 10 seconds C2. BTN Jerk Catches x4-6; rest 90 sec


Bike 10 calories for time

* rest 2 minutes

Run 200m For Time (50m Shuttles)

* rest 2 min, x3 sets3 sets;


3 sets;

D1. Tall Kneeling KB Press @31x2; 10-12 reps; rest 30 sec

D2. Banded Pull Apart; 20-25 reps; rest 2 min

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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

Tuesday December 29 2020

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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