2/1/16 - Rankel

• warmup: power clean technique with empty bar led by coaches
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• A. Power Clean EMOM 12, build to day's 1RM
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• B. Rankel
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• 20 Minute AMRAP of:
• 6 Deadlifts (225/155)
• 7 Burpee Pullups
• 10 Kettlebell Swings (70/53)
• 200m Run

1/30/16

• 5 rounds
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• 12 Front Squat  (115/75) / Goblet Squat *as heavy as possible*
• 12 burpees
• 400 M run

1/29/16

• Single Arm KB/DB Row 3x8 per arm
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• 30-20-10
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• Row Calories 
• Toes to Bar / V-ups
• High *pocket* Hang Power Snatch (75/45)

1/28/16

• WARMUP
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• 2  rounds not for time
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• 10 DL
• 10 pocket hang power cleans
• 10 front squats
• 10 good mornings
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• *performed with an empty bar*
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• Front Squat 5-5-5-5-5
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• AMRAP 7
• 3 Lateral Bar burpees
• 1 Power Cleans (205/125)
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• rest 3 min
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• AMRAP 7
• 3 Pullups
• 3 power cleans (155/105) *should be lighter weight*
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• D. core: EMOM in groups of 2 for 10 minutes perform 6 around the world (3 per side) each partner

1/27/16

• A. Squat Clean EMOM 8 minutes, then Every 2 minutes for 8 minutes 1RM
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• B. 5 rounds
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• 4 Alt DB Snatches (70/55)
• 6 Box Jumps (30"/24")
• 10/7 Assault Bike Calories