10/30/23 clean and jerks x 3/ Box Squats 6

Warm up

1 minute bike

Greatest stretch ever

Barbell warm up

5 reps of each With an empty Barbell

Romanian deadlifts

Barbell rows

Front squats With a pause at the bottom Strict press with a pause at the top

Strength

EMOM5 -start with an empty barbell, and increase weight each round

3 clean and jerks {Power cleans)

Box squat-build a heavy 6

Chin ups-find a one minute Max

conditioning ABAC

A-For time 2 minute cap

50 ring dips/ 100 bench dips

B-every 90 seconds x 3 rounds

3 box squats

6 strict toes 2 bar

C-AMRAP5

3 chin ups

5 push ups

7 sit ups

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12/4/23 strict press x 4

Warm up 1 minute handstand hold 10 pvc pass throughs 10 pvc overhead squats 10 v ups with a pvc pipe (toes to pipe) Strength Strict press-Build a heavy 2 Conditioning 5 rounds for time 12 minute cap 5

12/2/23 power clean x 4

Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h

12/1/23

Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro