date??

OHS

Joe 145x3 165x3 190xX

Gina 65x5 75x5 85xX

Day 3
A1. Power Cleans on Podium: 5 x 6, XOXO, rest 45 seconds
A2. Lumberjacks: 5 x 6, X0X0, rest 45 seconds
Rest 3 minutes after completing all sets of A1 and A2

B1. Front Squats, Narrow Stance with Heels Elevated: 4 x 4-6, 32X0, rest 45 seconds
B2. Incline Thick-Bar Presses: 4 x 6-8, 30X0, rest 45 seconds
B3. Icecream Makers: 4 x 6-8, 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of B1, B2, and B3

C1. GHR, Feet Plantar Flexed and Turned Inward: 3 x 6-8, 30X0, rest 45 seconds
C2. Bridge push-ups or walk overs: 3 x 8-10, 2012, rest 45 seconds
C3. Planche: 3 x 10-12, 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of C1, C2 and C3

OHS

Joe 145x3 165x3 190xX

Gina 65x5 75x5 85xX

Day 3
A1. Power Cleans on Podium: 5 x 6, XOXO, rest 45 seconds
A2. Lumberjacks: 5 x 6, X0X0, rest 45 seconds
Rest 3 minutes after completing all sets of A1 and A2

B1. Front Squats, Narrow Stance with Heels Elevated: 4 x 4-6, 32X0, rest 45 seconds
B2. Incline Thick-Bar Presses: 4 x 6-8, 30X0, rest 45 seconds
B3. Icecream Makers: 4 x 6-8, 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of B1, B2, and B3

C1. GHR, Feet Plantar Flexed and Turned Inward: 3 x 6-8, 30X0, rest 45 seconds
C2. Bridge push-ups or walk overs: 3 x 8-10, 2012, rest 45 seconds
C3. Planche: 3 x 10-12, 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of C1, C2 and C3

OHS

Joe 145x3 165x3 190xX

Gina 65x5 75x5 85xX

Day 3
A1. Power Cleans on Podium: 5 x 6, XOXO, rest 45 seconds
A2. Lumberjacks: 5 x 6, X0X0, rest 45 seconds
Rest 3 minutes after completing all sets of A1 and A2

B1. Front Squats, Narrow Stance with Heels Elevated: 4 x 4-6, 32X0, rest 45 seconds
B2. Incline Thick-Bar Presses: 4 x 6-8, 30X0, rest 45 seconds
B3. Icecream Makers: 4 x 6-8, 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of B1, B2, and B3

C1. GHR, Feet Plantar Flexed and Turned Inward: 3 x 6-8, 30X0, rest 45 seconds
C2. Bridge push-ups or walk overs: 3 x 8-10, 2012, rest 45 seconds
C3. Planche: 3 x 10-12, 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of C1, C2 and C3

Hang Muscle Snatch 1 1 1

Overhead Squat 5-3-X
(170-190-215)

a1. Handstand Push-ups 4x 6-8
a2. KettleBell Swings 4x 6-8
a3. Icecream Makers 4x 6-8

b1. GHR feet inward 3x 6-8
b2. Bridge push-ups 3x 6-8
b3. Planche split 60 time

Deadlift
240x5
275 x3
310 x12

a1 Dimmel Deadlifts 5x6
a2 Sternum Chin-ups 5x6
a2 Press to Handstand

b1 weighted lunges 4 x8-10
b2 Ring Dips 4 x8-10
b3 GHR 3 x 6-8

? Weighted Anterior reaches.

Deadlift
240x5
260 x3
290 x15

a1 Dimmel Deadlifts 5x6

a2 Sternum Chin-ups 5x6

b1 weighted lunges 4 x8-10
b2 Ring Dips 4 x8-10

c1 GHR 3 x 6-8
c2 Press to Handstand
c3 Weighted Anterior reaches.

Press
125 x5
140 x3
155 x6

Press 4x8 @125
False Grip Pull-ups 4x8

GHD 4 x8
Wallwalk 4x 6-8