June 2017

Front Squats 6 @ 65% 5@75% 4%80% 3@ 85% 2@90% 1@95% clnrn: Metcon (Time) 800m run 10 power cleans (225/155) 600m run 15 power cleans... Read More

15 min amrap 50 Double Unders 15 wallballs 10 push ups 5 ch2bars      

Snatch in 3’s 3@ 65-% 3 @ 70% 3@80% x2 3@85%x2 Metcon (Weight) EMOM 8mins Even: 5 clean n jerks (95/135) Odd: 12 bx jumps... Read More

Squat cleans + deadlift  1@65% 1@70% 1@75% 1@85% (1@90%)x3 Dbwk: Db work +400m run (Time) 3 rounds of: 1 db power clean (35/60) 2 db... Read More

Strict press Strict Press (1 Rep Max) Metcon (Time) 25-15-25 Goblet squats (70/35) Kb swings Rest 1min 10 hang cleans (95/135) 10 thruster 10 hang cleans... Read More

Bench Press: work up to a heavy 2 reps 8 rounds 2 power cleans (185/135) 6 deadlifts (185/135) 10 bar jump overs

Chipper 50 DU’S 40 db snatches (35/60) 30 box jump overs 20 Snatches (65/95) 10 toe 2 bars

Grace

Backsquat to 90% 2 backsquats @ 75% 1@ 90% 2@75 1@90% 2 @75% Emom: Metcon (AMRAP – Reps) Emom 10 mins Odd: rx 12 or... Read More

Pp: Push Press + Power Clean (2 PUSH PRESS + 1 POWER CLEAN) @65% @70% @75% @80% @85% @90% Metcon (Time) 5-1 Deadlift (315/225) Manmakers... Read More