January 2017

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

Clean N Jerk (5-2) 5@ 70% 4@80% 3@85% 2@90% 10-1 Snatches 95/65 weighted step ups

6×2 Back Squats Across 75% 20-10-20-10 Wall Balls Sh to OH (95/135) When done 2 rounds 15 toe 2 bars 200m run

Complex: one power clean, 2 hang cleans, one power clean (one rep mx) 5 rounds Over head walking lunges with bar (95/65) 10 sumo high... Read More

300m run 7 deadlifts (225/315) 17 hspus 300m run 7 deadlift 17 box jumps (20/24) 300m run 7 deadlift 17 DB thrusters (35/60) 300m run

100 double unders 50 tuck n Extends 100 skiers 50 sit ups 100 skiers 50 v-ups 100 skiers 50 toe 2 bars 100 double unders