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021920 Conditioning Metcon (Time) =3 Rounds for time= 200 m Run 15 Wall Balls # 20/14 10 Burpees box jumps # 24/20 200 m Run *1 min rest between rounds Accessory Crossover…

021820 Conditioning Metcon (3 Rounds for reps) 3 sets for 5 min AMRAP of: 10 Alt. Pistols 14 Alt. Hang DB Clean and Jerk 10 C2B *Rest 90 sec between AMRAP Midline…

021720 Strength session Front Squat (Weight) = Front Squat = Take 8 min to climb 90% of 1RM Every 90 sec for 3 sets 2 reps @ 90-90+% ? 5-5+% more than…

021420 Conditioning Metcon (AMRAP – Rounds and Reps) 12min AMRAP of: 10 Shoulder to overhead 8/6 Ring dips 10 Overhead squat 8/6 Ring Dips 10 Thrusters 8/6 Ring dips Weight: 95/65 .…

021320 Skill Rope Climbs/sandbag clean Conditioning Metcon (AMRAP – Reps) Conditioning session: Every 2 min* for 24 min ( 12 sets) *1) 350 m Run *2) Max Effort of burpees box get…

021220 Strength session Push Press (Weight) Every 90 sec for 9 min (6 sets) 1 Push Press + 1 Split Jerk w/ 2 sec pause in receiving position + 1 Split Jerk…

021120 Strength session Snatch (Weight) 10 min EMOM 1 Power Snatch + 1 Overhead Squat w/ 2 sec pause in bottom position. Conditioning Metcon (2 Rounds for reps) 2 Sets of 7…

021020 Strength session Front Squat (Weight) = Front Squat = Take 5 min to climb 80% of 1RM Every 2 min for 8 min ( 4 sets) 4 reps @ 85/87% ?…

020720 Strength session Snatch (Weight) Take 10 mins to reach 70-75 % of your 1 RM Snatch Conditioning Metcon (6 Rounds for reps) For Max Reps Complete in 3 min: 18 Cal…

020620 Strength session Deadlift (Weight) =Deadlift= Every 90 sec for 12 min (8 sets) Build to today’s heavy of 2 reps * Suggested reps per set: 1-3: 4 reps 4-5:3 reps 6-8:2…