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February 16, 2020

15-12-9

Hang power cleans 95/65

Box jump 20”

12-9-6

Hang power cleans 135/95

Box jump 24”

9-6-3

Hang power cleans 165/125

Box jump 30”

February 16, 2020

15:00 Open skill work

then

3x500m rowing sprints

50 broad jumps

mobilize

February 16, 2020

21-18-15-12-9-6-3

Back squat 135/95

Kbs 2/1.5

February 16, 2020

Oly Day

5x5

Clean pull/high pull/front squat/push press

Then

15:00 to establish 1RM C&J

February 15, 2020

EMOM 30:00

Minute 1

5 power cleans+10 back squats 155/115

Minute 2

5 DB burpee box step overs 50/35 20”

Minute 3

20 DU + 10 pull-ups

February 9, 2020

3 RFT

10 calorie row

7 DB box steps 50/35, 20”

50 DU

10 CTB pullups

February 9, 2020

Strength

3x10 Front squats

WoD:

12:00 AMRAP

2 TGU 1.5/1

:20 HS hold

February 9, 2020

20:00 AMRAP

20 box step ups

15 T2B

10 hang cleans 165/125

February 9, 2020

12:00 EOMOM

2 Shoulder Press, 4 Push Press, 6 Push Jerk @ 95/65

 8 burpees

February 8, 2020

2 rounds For time

30 cal row

30 thrusters 95/65

30 power cleans

30 T2B

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