Thursday, 1-16-20

Please Clean your shoes!   2 Min Tababtas Heel Taps Hollow Rock T2B Sit Ups For max reps: 6 minutes of D/U’s 5 minutes of Box Jumps 4 minutes of Power Snatches 75/55 3 minutes of OHS 2 minutes of Hang Power Cleans 1 minute of Thrusters

10 min EMOM Squat Clean 3-3-3-2-2-2-1-1-1-1 Sets 1-3: 40-60% Sets 4-6: 70-80% Sets 7-10: 85%+ 5 rounds for time of: 400m Run 15 bench press (135/95)

Skill -8 MIN EMOM – Power Snatch 3 TnG. Make weight light enough so so this can be performed non-stop, but heavy enough where that last one is tough. Tabata bottom to bottom Thrusters 45/33.The count is going to be total amount in 4 mins. Strength – 20 MINS to find your 1 RM Back…

Deadlift 15-10-5-10-15 Goal is to be unbroken and TnG on each set. Weights should/could be around 70-75-80-80-75% Rest as needed between sets. For Time: 400m Run 25 Weighted sit ups 45/25 200m Run 25 Burpee Box Jump Over 24″/20″ 400m Run 25 Burpee Box Jump Over 200m Run 25 Weighted Sit Up 400m Run *Scale…

Strength:8 min EMOM 3 DEADLIFTS @ 70-80% 5 ROUNDS: 10 PUSH PRESS 115#/75# 10 PULL UPS 35 DOUBLE UNDERS

Strength/Skill – A – 2-pos Clean (floor,under the knee) X 4 B – Jerk behind the neck + Jerk (85% of 1RM) X 5 (From Rack) 5 Rounds for time: 10 Thrusters (95 / 65 lbs) 10 Walk out/Walk in Push-ups