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Wednesday March 5:

Dynamic Warm Up Snatch Progression Snatch 5x3, last 3 at 80% 1,000m Row 18-12-6 Push Ups 9 6 3 Snatch 100 DU Cash Out: Pull Ups 1 rest 10, 2 rest 20…, Dips 3x6 (increase the weight/decrease band)

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Monday January 27:

Dynamic Warm Up Press 15 Min to est 1 RM or 3 RM for intermediate 5 RM for beginners 1 min Row 22spm 1 min Row 25spm 1 min Row 28spm 30 sec max Row 2,000m Row For Time Cash Out: L-Sit Hold 3x20, Dips 3x10

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Wednesday January 15:

Dynamic Warm Up Clean Progression Clean & Jerk 1x2 at 75%, 2x1 at 85% 500m Row 12 T2B 12 Box Jumps (24/20) 500m Row 9 T2B 9 Box Jumps (24/20) 500m Row 6 T2B 6 Box Jumps (24/20) Cash Out: Sit Ups 3x20

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