Monday, 10-2-17

With a partner: 14 Rds 25 Power Snatch 75/55 25 Pull Ups 200m Run 25 T2B *Split Reps however. Run is completed together*  

Tony’s Sushi Friday night at 7pm. Say farewell to coach Mike.   In teams of 3 – Buy in: 3 Rds 60 HSPU 2:1 20 Bar Mu ( 30 Pull Up + 30 Dips) ..then… 30 Power Snatch 75/55 30 Power Snatch 95/65 30 Power Snatch 115/75 30 Power Snatch 135/95 30 Power Snatch 155/105…

EMOM 12 Minutes: ODD: 5-10 toes to bar EVEN: 6-12 push ups   Strength: E2MOM for 5 sets: 2 Push Presses + 2 Push Jerks + 1 Split Jerk. Between 75-80% of 1RM Push Press 20 Minute Time Cap: 5 Rounds Run 400m/ Row 500m 10 burpees 20 slam balls 30/20    

Strength: 5 x 5 of ( 1 + 1/2 back squats ) go down to the bottom position of the squat, come up to half way, back down to the bottom. stand all the way up. That is 1 rep. 4 Rounds for time of: 21 Pistols 18 KB/DB Snatches 15 Kettlebell Swings 53/35 12 Handstand Push-ups

5×5 Weighted Push up For time: 60 Toes to bar 50 Overhead squats (95/65lbs) 40 Box jump overs (24”/20”box) 30 Thrusters, (95/65 lbs) 20 Power cleans (95/65 lbs) 10 Burpee muscle-ups *25 Min Cap*

Strength – Back Squat 3×5 W.O.D 10 rounds for time: 1 Power Clean 155 / 105 lbs 3 Front Squats 155 / 105 lbs 1 Split Jerk 155 / 105 lbs 10 Push-ups