February 2015

2 rounds (135/115) 20 burpees 20 kb swings 20 power cleans 20 Front Squats

Sumo Dead Lift 5 rep mx 9 min AMRAP 10 sumo deadlift (60-65% 5 rep mx) 20 bar jump overs

Cln & Jerk 3-3-3-3 21-18-15-12-9 Cln and jerks (105/95) Toes to bar bx jumps

For time: (135/115) 30 front sqts 30 sh to OH 30 DB thrusters

Stations 4 rounds 1 min of weighted step ups 1 min of slam balls 1 min of power cleans rest 1 min Finish 25 burpees

Bench Press 1 rep mx 12 min AMRAP 10 Bench Press (105/155) 5 hang sqt clean (135/115)

Push press 3 rep max 3-3-3-3 20 push press (135/95) 40 situps 15 push press 30 situps 10 push press 20 situps 5 push press... Read More

“Fran” 21-15-9 Thrusters (95/65) Pullups

400 m run -then- 6 rounds: 24 squats 24 pushups 24 lunges -then- 400 m run

Back squat: 3-3-3-3 8 minute AMRAP: 8 front squats (95/115) 8 handstand pushups