A: 7km Run (5:40) 다산수변공원 B: 4sets Snatch High pull + Hang snatch+ Snatch ~ 175 Single Power Snatch 1-1-1-1 ~190 C: Heavy Pull ups 4-4-4-4-4 (45~70lb) D: 6Round Fortime: 7 Power Snatch (135/95) 14 Bar facing Burpee 18cal Ski Rest 1:00 = 21:04

250113 A. Team of 2 (with 지선님) 10min Run (1min On / 1min Off) 150m DB Walking Lunge (20kg) 10min AAB (1min On / 1min Off) 100 WallBall Shot (14lb) 10min Run (1min On / 1min Off) 300m Farmers Carry (24kg)

A: 5km (6:10) 다산수변공원 B: Sled Strength Every 1:30 x 4sets 20m Sled Push (300kg) Every 1:00 x 8sets 10m Sled Pull (152kg) C: 10min Run Then 50 WBS 50 DB Snatch 50 Bar touch Burpee Then 10min Run =2260m / 7:28/ 1890m D: Dual DB Bench Press 7-7-7-7 (70x 2) 20-20 (50x2) with 진훈 보미

7km (4:40)

Clean pull + Dip Clean + LowHPC + Clean + Jerk 3(1+1+1+1+2) 135-145-155 Clean + Front Squat + Jerk + Clean + Jerk 3(2+1+1+1+2) 195 고정 Clean+Jerk 215 235 255 275 GG 10 Round Fortime: 10 DL 185lb 15 T2B 30 DU 16:11 막라운드 토투바 멸망 전완근ㅠ

250110 A. EMOM 40 - 50 DU - 12 Burpee to Bar - 12cal Row - 20 Air Squat - 12 Hang DB Snatch (17.5kg) 어깨 집힘 현상으로 손목 통증이 있어서 무리가지 않는 동작들로만 40분 진행

W8D4 A. Front Squat(245,265,285) 3 reps × 3 sets B. Walking Lunge(225) 10 reps × 3 sets C. (Team of 2) with 주환 AMRAP 20 minutes Assault Bike Sprint : (10sec On, 50sec Off) / until 200 calories Max Burpee Broad Jumps Rest 5 minutes AMRAP 15 Max Distance Run (meters)

A: 5km (6:00) 다산수변공원 B: Open Gym A: Row 2min 8 inch up 8 Muscle clean press 2 clean + 1 jerk x 5 205~235 Single C&j x 3 245-245-255 4sets (1:1 Rest) 3 wall walk 7 Bmu 3 wall walk =48.48.51.50sec Team of 2 10min Max Row 5min Max C&j (135/95) 5min Max Bp board Jump with 재선님 222cal, 44reps, 10m x 20reps