Wednesday August 26 2020


A. Hang Squat Clean + Split Jerk; 1 rep EMOM x10 min, start light and build

B Front Squat; heavy single for the day


For Time (18 Min Cap)

2k Row

30 Alternating Pistols

20 Hang Power Cleans 225/155

Gas Tank

Row; 500m, x8 sets; rest 3:30 bet sets

- during your rest you must complete a 400m run

-- rows should be around your 5k pace

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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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