9/20/2021-9/26/2021

Monday A. Squat Clean & Jerk (use 1rm from 2 weeks ago) – 3x 1.1.1 – 3x 1.1 – 3×1 **add 5-10lbs to each section from last week B. 6 Rounds: 60s AMRAP: – 10/8 Cal AB – AMRAP Thrusters (95/65) Rest 60s Tuesday A. 20 Min EMOM: 1)...

9/13/2021-9/19/2021

Monday A. Squat Clean & Jerk (use 1rm from 2 weeks ago) – 3x 1.1.1 @ ~70% – 3x 1.1 @ ~75% – 3×1 @ ~80% B. “DT” (12 Cap) 5 Rounds For Time: – 12 Deadlifts (155/105) – 9 Hang Cleans – 6 S2OH Tuesday A. 20 Min AMRAP: –...

9/6/2021-9/12/2021

Labor Day Monday *only 7:30am and 9am classes A. 10 Rounds For Time (w/ partner): – 20 BBJO (24/20) – 4 Power Cleans (165/115) (+205/145) – 20 T2B – 4 Squat Cleans (165/115) (+205/145) Tuesday A. 10 Min EMOM: 1) Max Cals AB 2) Rest Rest 3 mins...

8/30/2021-9/5/2021

Monday A. 10 Min EMOM: – Squat Clean & Jerk (build to heavy) B. For Time: (10 min cap) – 30 Power Cleans (115/75) – 30 BF Burpees – 30 S2OH (115/75) Tuesday A. 20 Min AMRAP: – 10 T2B – 12/9 Cal Row – 40 DUs Rest 60s B. 2-3...

8/23/2021-8/29/2021

Monday A. Back Squats 5-4-3-2-1 + 1-2 Sets: – AMRAP UB Back Squats @ 75% B. 12 AMRAP – 5 Power Cleans (135/95) – 10 Wall Balls (20/14) – 30 DUs Tuesday A. 10 Min EMOM: – Push Jerk X 3 (build to heavy) B. 4 min AMRAP: 0-1) BF Burpees 1-2...

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