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Strength A)Deadlift B)Bench Press C)Conditioning 30 Deadlifts (135/95) 20 Toes to Bar 10 Hand Stand Push Ups 4 Rounds for time 
A) Conditioning "Wicked Annie" 50 Burpee Box Jumps 100 Push Ups 100 Sit ups 100 Air Squats 
Strength
A) Front Squat B) Back Squat C) Conditioning 800M Run 4 Front Squats 4 Front Rack Lunges 200M Run 8 Front Squats 8 Front Rack Lunges 400M Run 16 Front Squats 16 Front Rack Lunges 200M Run (135/95) Strength
A) Clean and Jerk B) Hang Clean C) Conditioning EMOM 7 Minutes 7 "Clusters" (95/65) Strength
A) Clean and Jerk B) Hang Snatch C) Conditioning 10 Minutes EMOM Minutes 1 and 2: 5 Hang Cleans (185/135) Minutes 3 and 4: 4 Hang Cleans (205/155) Minutes 5 and 6: 3 Hang Cleans (225/185) Minutes 7 and 8: 2 Hang Cleans (245/205) Minutes 9 and 10: 1 Hang Clean (275/225) Strength
A) Front Squat B) Back Squat C) Conditioning 10 Back Squats (185/135) 200M Farmers Walk (45/35) 4 Rounds Strength
A) Push Press B) Snatch Balance C) Conditioning 100 Thrusters (45) For Time *200M Run Penalty for dropping the bar* **10 Burpee penalty for throwing an empty bar** |
AuthorBackyard Staff CategoriesArchives
January 2019
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