Monday 022420 STRENGTH/SKILL ON A 20:00 RUNNING CLOCK... Build to 3RM Clean & Jerk* *Power or Full, Athlete Choice (Score is Load) WORKOUT AMRAP x 7 MINUTES* Clean & Jerks (135/95)|(95/65) *Every minute including 3,2,1 go...perform 15 Air Squats (Score is Reps) Tuesday 022520 Workout STRENGTH ON A 15:00 RUNNING CLOCK... Build to Heavy 1-Rep Deadlift (Score is Load) "RIPCORD" 4 ROUNDS FOR TIME 15 Chest to Bar Pull-ups 15 Deadlift (185/125)|(155

Monday 021720 Workout WORKOUT FOR TIME* 400m Run 50 Box Jump + Step-Down (24/20) 40 DBL KB Front Rack Lunges (35/25) 30 Hand Release Push-ups 50 Up-Downs 30 Hand Release Push-ups 40 DBL KB FR Lunges 50 Box Jump + Step-Down 400m Run *Weight Vest Optional (Score is Time) COOL DOWN FOR RECOVERY 5:00 Flow Stretching - Full Body (No Measure) Tuesdays 021820 Workout STRENGTH ON A 15:00 RUNNING CLOCK... Build to Heavy 3-Rep Deadlift (Score is

Monday 021020 Workout STRENGTH ON A 15:00 RUNNING CLOCK... Build to Heavy 5-Rep Deadlift (Score is Load) WORKOUT "CHRISTINE" 3 ROUNDS FOR TIME 500m Row 12 Deadlifts (Bodyweight)* 21 Box Jumps (20") *BW DL should be considered relatively light and done unbroken. **Last Seen 1/25/19 Tuesday 021120 Workout STRENGTH 5 SETS* 2 Push Press + 1 Push Jerk + 1 Split Jerk *Start moderate-light and build to moderate-heavy set with perfect mechanic

Monday 020320 Workout STRENGTH 1-1-1-1-1 Strict Press* *Start moderate-heavy and build to heaviest single rep. (Score is Weight) WORKOUT FOR TIME 40-30-20 Cal Bike 12-12-12 DB Strict Press (Athlete Choice, Heavy) 30-30-30 Sit-Ups (Score is Time) Tuesday 020420 Workout DEATH BY (7:00 Cap).... 6 Russian KB Swings (70/53)|(53/35) Reps increase by 6 every minute. 6-12-18...and so on -Rest 3:00- DEATH BY (7:00 Cap)... 5 Up-Down Box Jump Ove