Monday, 8-21-17
Strength: Thrusters 10×3 Thrusters from a rack Heavy 3 Rep (not a max) 5 RFT 75 D/U’s 2:1 8 S2O 115/85 10 Deadlift 12 t2b *25min Cap*
Strength: Thrusters 10×3 Thrusters from a rack Heavy 3 Rep (not a max) 5 RFT 75 D/U’s 2:1 8 S2O 115/85 10 Deadlift 12 t2b *25min Cap*
40 min AMRAP 100 ‘ Walking Lunges w/plate 45/35 10 HSPU 20 Pistols 20 DB Thruster 45/30
Strength: Clean(squat) & Split Jerk 1+1@60, 65, 75×3, 80%x2 Fight Gone Bad 3 RD 1 Min Wall Ball 1 Min SDHP 75/55 1 Min Box Jump 20″ 1 Min Push Press 75/55 1 Min Cal row 1 Min Rest
Strength: Front Squat – 2×5 Empty Bar 2×5 @55% 1×5 @60% 2×3 @65% 2×3 @70% Push Press + Push Jerk 3 push press +2 Push Jerk Build to a heavy complex for 10 min 3 RFT- 10 KBS 70/53 12 Slam ball 30/20 150′ 2-DB Oh Walk 45/30 *9 min Cap* Meant to be an…
5x (400m, 200m, 100m) rest 1 min between runs. rest 3 min between sets. *each run should be an increase of speed* Strength: Clean Pull 3@100% 3@102.5% 3×2@105%