12.16.24

Strength
6 Rounds E4M
3 Squat Cleans +
1 Split Jerk

Accessory
Conditioning
10k Bike

12.13.14

Strength
4 Rounds E3M
High Hang Squat Snatch
2x2; 2x1

4 Rounds E3M
Hang Squat Snatch
4x3

Accessory
Conditioning
2k Row x2
Rest 4 minutes between

12.4.24

Strength
7 Rounds E3M
Back Squat
2x10; 2x7; 3x4

Accessory
10 min EMOM
O: 12 GHD Sit-ups (RX+ 15)
E: 30 Crossovers

11.27.24

Strength
7 Rounds E3M
1 Power Clean +
1 Hang Power Clean +
1 Push Jerk

Accessory
4xMax Effort Rig Hang

11.13.24

Strength
7 Rounds E3M
Clean & Jerk
3x2; 4x1

Accessory
15 minutes of Handstand practice