Thursday 1/29 A) 3 Rounds :20 Sec Jumping Jax :20 Sec Burpees :20 Sec Mountain Climbers 1:00 Min Bike B) 18 Min AMRAP 800 M Bike 20 Wall Ball 50 Jump Rope 20 Ring Rows

Wednesday 1/28 A) Warm Up 60 Sec Row then 3 Rounds 10 Sec PU Bar Hold w/ Bent Knees 10 KB RDL’s 50′ Single Arm OH Carry/ Side B) 5 Minute Review and Set Up Deadlift C) 3 Rounds 3 On/ 1 Off Cals on Row (From Warm Up) Rest :20 Sec 6 Dead Lift…

Wednesday A) Snatch building here. Halting squat santch this week look to build 5 pounds to last week’s final weight and hit 2-3 good singles here *for those that were able to do the OHSQ in the last cycle – this cycle we are going to lift and pause @ knee for 2 sec. then…

Tuesday A) Back Squat. 6 reps x 4 working sets 5 sec lower for each rep have 3 warm up sets and leave 1-2 RIR This week add 5-10 pounds to last week’s weight B) Barbell RDL 50×1 tempo for 6 reps x 4 sets have 2 progressive warm up sets to this weight Leave…