January 31, 2024

Jerk Recoveries: 
In 10 minutes, build to a heavy set

6 sets at light-moderate weight:
Power clean
Jerk dip
Jerk *Pause in receiving position

EMOM x10:
1 Power clean + 2 jerks

5 sets:
5 clean pulls from below the knee
*Use heaviest weight from above power clean and jerk


SWEAT 45 – February 23, 2024

10 min warmup2:00 easy cal 10 Up/ Down dog 8/8 Knee over toe 16 Banded Row 5 X 5 Min AMRAP 1 min in between5 Min AMRAP18 Cal 18 Alt

February 23, 2024

20 minutes, for quality:25-50′ floor slider seal walk10 ring swings10-20 seconds top of ring dip hold, into…10-20 seconds bottom of ring dip hold5 reps per


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