March 9 2020

A. Snatch Pull + Hang Snatch + Snatch; emom x10 min; 60-75%

B. Power Clean & Push Jerk + Squat Clean & Split Jerk; x7 sets

*no misses

C. Dual KB Front Racked Reverse Lunge from 2" platform; 16 steps, 8/leg, x3 sets


75m Sprint (50m + 25m) on set every 2:30, x6 sets


HSPU Assessment

A) max rep strict HSPU

* if you cannot perform 1, scale to a setting and depth that you can do one, then note it B) Max Duration Wall Supported HS hold

C) 5RM 2 arm nuetral grip partial press;

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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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