February 5, 2018
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Tuesday, 2/6

Warm Up 2 Rounds 12 Squats 6 Squat to Bootrappers 12 Band Good Mornings 6 Alt T Push ups Prep (8 min) 1×3 Hang Hi Pulls+3 Hang Power Cleans+3 Strict Press (bar only) 1×3 Hang Power Cleans+3 Push Press (light) 2×3 Clean and Jerk (working up) EMOM 16 Min A) […]
December 17, 2017
Jerk

Monday, 12/18

Warm Up 3 Rounds 8 Alt Samson Lunges 4 Dolphin Push Ups 8 Reverse Hand Spider Lunges 4 Alt T Push Ups Strength Split Jerk (25 min) Prep: 1×5 strict Press w/ bar 2×3 Push Press working up 3×2 Split Jerk working up Work: Split Jerk 6×1 working up to […]
December 10, 2017
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Monday, 12/11

Warm Up 3 Rounds 4 Alt T Push Ups 8 Band Pull Aparts 4 Inchworm in Place 8 Alt Dead Bugs EMOM 8 Min (4 Rounds each) A) 10-20 Alt Shoulder Taps B) 5 Prone Plate Retract and Press Strength Split Jerk (30 min) Prep: 1×5 strict press w/ bar […]
November 12, 2017
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Monday, 11/13

Warm Up 3 Rounds 5 Band Pull Apart Complex (1 OH Pull Apart+1 in front) 10 Alt Samson Lunges 5 Dolphin Push Ups 10 rev Hand Spider Lunges Strength Shoulder-to-Overhead Complex Prep (12 Min) 1×10 Strict Press w/ bar 2×5 Push Press 3×2 Power Jerk+1 Split Jerk working up Work […]
November 7, 2017
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