January 24, 2017

The Don

Front Squat: one rep Max emom 6 mins even 15 v-ups odd 6 toe2bar 2 rounds 400m run 15 oh squats 65/95

400m run 20 deadlifts (315/205) 20 weighted step ups 35/60 20 pullups 20 goblet squats 70/45 20 kb swings 20 high pulls 400m run

600m run 20 squat jumps 400m run 20 squat jumps 300m run 20 squat jumps 200m run 20 squat jumps

Jerk: one rep max 1-3 Power Clean 225/155 Farmers carry 35/60 3-1 renegade rows farmers carry

Clean N Jerk: one rep max Time Cap: 20mins 21-18-15-12-6-3 Hang snatch (45/65) Burpees

Front Squat: 6 rounds 3 front squats @75% 2 deadlift @ 85% 3 rounds 20 bx jumps 5 squat cleans (155/135)  

warmup: thrusters 21 db thrusters (35/55) rest 1 min 15 db thrusters rest 1 min 9 db thrusters rest 2mins 21 thrusters (95/65) rest 1min... Read More

3rounds max dip 3 min Amrap 3 power cleans (135/95) 3 bar facing burpees rest 2 mins 3min amrap 3 power cleans (205/115) 3 bar facing... Read More

Maupin