Wednesday 2-21-18

Strength- 10 EMOM Even: 5 snatch grip deadlifts (95#/65#) Odd: 5 underhand grip pendlay rows  Conditioning- 21-5-9 Burpees  C2B Pull-ups

Tuesday 2-20-18

Strength- 10 min EMOM Even: 10 DB strict press Odd: 5 DB burpee-clean and jerks Conditioning- 10 min ascending ladder 1 HSPU 1 KBS 2 HSPU 2 KBS 3 … 3 …

Monday 2-19-18

Strength- 10 min EMOM Even: 15 jump squats Odd: 15 lunges  Conditoning- 12 min AMRAPP Buy-in: 1000m row 10 front squats (135#/95#) 10 box jumps (24/20) ** There will be 9 am open gym tomorrow at RP, NO 4 pm...

Friday 2-16-18

Strength- 15 mins find 1rm back squat Conditioning- 12 mins 45 seconds on/ 15seconds rest Even: double unders Odd: wallballs (20/14) Scored for total reps