Friday, 9-16-16

10 min EMOM Squat Clean 3-3-3-2-2-2-1-1-1-1 Sets 1-3: 40-60% Sets 4-6: 70-80% Sets 7-10: 85%+ 5 rounds for time of: 400m Run 15 bench press (135/95)

Murph is Saturday, May  27. Please sign up for BBQ.   Strength: Every 90 sec: 1 Power Clean + 1 Push Jerk + 1 Split Jerk starting at 60% and increasing by 10 lbs until Failure. 15 min AMRAP 10 Hang power cleans (135#/95#) 20 Wall Balls 20/14 30 Mountain Climbers 40 Sit Ups

Strength/Skill – Snatch Grip Deadlift 5 x 2 “Tabata Something Else……” Air Squats Sit-ups Kettlebell Swings 53/35 Double-Unders Burpees *8 intervals of each movement, 20 seconds on, 10 seconds off. You will complete all 8 intervals of each movement before moving onto the next. You must get at least 250 total reps in order to…

I have Tribal Game’s Tickets. Please see me if you pre-ordered. 7 RFT: 40 D/U 10 Burpee Broad Jumps 3 Deadlifts 275/205 100m Farmers Carry 45/30

Perfect Squats: 3X10 @ 60% (SLOW) For Time – 5 Rope Climbs 15 Deadlifts 315/225 25 Pull ups 35 Wall Balls 20/14 45 Burpee 90 ft, farmers carry w/plates 45#/25#(Yes, two plates)

Hero Wod “Small” 3 RFT 1000 meter Row 50 Burpees 50 Box Jumps 24/20 800 meter Run