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Friday December 19

General Warm Up Dynamic Warm Up Deadlift 5x3, Last 3 at 80% 1,000m Row 50 DU 40 KB Swings (24/16) 30 T2B 20 Lunges (45/25) 10 Clean (135/95) Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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Wednesday April 30

General Warm Up Snatch Progression Hang Snatch 4x5, last 2 at 75% 1,000m Row 50 Air Squats 40 Sit Ups 30 Pull Ups 20 Cleans (75/45) 10 Snatch (75/45) Cash Out: Good Mornings 3x8, Hanging Leg Raise 3x8

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Friday March 21:

Dynamic Warm Up KB Swing: Hip Hinge Deadlift 3x3, last set at 75% Open Workout 14.4 14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 / 14 lb. 30 cleans, 135 / 95 lb. 20 muscle-ups Split Squat 4x6

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