Monday, 9-24-18

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Just giving you all the heads up that there is still construction going on at the gym.

 

2 RDs
10 BB Hang Power Snatch
10 BB OHS
10 Banded Pull Aparts
7 Burpee

EMOM x 11
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch 60-65%
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches 70-75%
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch 80-85%

20 Min AMRAP
20 Back Squat (from the floor) 155/105
20 Bar Facing Burpee

Friday, 9-21-18

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2 RDs
10 Light DB Push Press
5 BB Hang Power Clean
5 Burpee

With a 37 min Running Clock Complete:

0:00-15:00
100 Strict Press 45/35
100 Push Press 45/35
100 Hang Power Clean 45/35

15:00-18:00
…then…
18:00-37:00

5 RFT
20 C2B Pull Ups
10 Front Squats 155/105
2 Rope Climbs 3:1

 

Wednesday, 8-19-18

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2 RDs
5 BB Hang Power Snatch
5 BB Behind the neck Snatch Grip Push Press
10 BB Deadlifts
1 min Calf Stretches

E2MOM for 12 min
1 Snatch Grip High Pull + 2 Power Snatch + 1 Hang Power Snatch

For Time:
200m Run
21 Deadlifts (245/165)
200 m Run
18 HSPU 2:1
200m Run
15 Deadlifts
200m Run
12 HSPU
200m Run
9 Deadlifts
200m Run
6 HSPU

*18min Cap*