October 17, 2016

EMOM 10 Mins 3 clean n Jerks @ 75% 15 min amrap 2 cleans @70-75% 4 renegade rows (55/35) 6 weighted lunges 8 burpees

21-15-9 Over head Squats bx jumps 15-12-9 Snatches weighted step ups 12-9-6 Squat snatches burpee bx jumps

October Chipper 400m run 42 KB Swings (62/35) 32 Power cleans (135/95) 22 Pullups 12 HSPUS 400m run

3 rounds 5 squat clns (ascending in weight) 4 3 2 1

Strict Press: one rep mx 7 rounds 35 double unders (75 skiers) 15 rows (60/35) 3 bmups (rx+muscle ups)

sumo deadlift 6×2@75% 200 moderate 200 fast 400 moderate 200 fast 200 moderate 400 fast 200 moderate

32 dumbbell push press (35/60) 32 toes 2 bar 32 db front squat 32 db hang cleans 32 bx jump overs Rest 4 minutes Repeat... Read More

Bench Press 5×3 3 rounds 200m run 20 curls (25/55) 20 hand release push ups

Push press & Jerk 5 sets 2 push press+4 Jerks ACROSS 15 min amrap “Ladder x2” 2 Hang Squat Clean 95/135 2 Burpees 4 4

5 rounds 5 kb swings (62/35) (72/45) 7HSPUS 10 Box Jumps (20/24) (24/30)