March 20 2020

A. Squat Snatch; 1.1.1; rest 5 sec, x10 sets; rest 1 min

** all weight sshould be 50-65% of 1rm

B. Squat Clean + Front Squat + 3 Split Jerk @75-84% of Wednesdays singles, x3 sets

C. Goodmorning; 10-12 reps @32x1, x3 sets

D. Heavy Russian KB Swings; 20 reps; rest 1 min, x3 sets


For Time;

75 C2B done in sets of 5

*5 Min Cap

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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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