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Hang Power Snatch 3-3-3 -use 80% across all sets. drop the weight between reps to focus on a controlled pull before returning to the hang for each rep. rest as needed between sets. --- 9' AMRAP 9 Wallball (20/14) 3 Squat Snatch (155/105) --- Midline 3 Rds 50' suitcase … [Read more...] about 6/1/18
Every 90" x 7 sets 3 deadlifts + 2 hang power clean + 1 push jerk **build across 7 sets --- Then, D.T. 5 Rounds for time 12 deadlifts 9 hang power clean 6 push jerk 14' time cap … [Read more...] about 5/30/18
EMOM 12' 1- Front squat from the ground x 3-5 2- Box Jump Over x 6-8 3- Bar MU x 1-3 -- 3 Rounds for Time 21 Box Jump Over (24/20) 15 Front Squat (165/115) 9 Bar Muscle Up 12' Time Cap … [Read more...] about 5/31/18
20' to find 1rm Front squat @1311 3 Rds for time 100 ft walking lunge 2-Kb's or Barbell front rack 21 Cal Row 15 Bent Over Row 2-Kb's or barbell front rack … [Read more...] about 5/29/18
MURPH 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run http://www.navy.mil/ah_online/moh/murphy.html … [Read more...] about 5/28/18
Monday 1. 20' to find 1 RM Front Squat @1511 2A. Reverse lunge 3x 10ea 2B. Floor press 3x 10 2C. Supinated barbell row 3x 15 Tuesday 2 Rounds 800m Run Thrusters x 50 (75/55) 18-15-12-9-6-3 Strict ring dips Double unders x 2 Wednesday Hang squat clean + Front squat + Split jerk … [Read more...] about 05/21/18 – 05/27/18
Wednesday 3-Position Clean 5 sets building. Complete 1 set every 2 minutes. --- 3 Rounds for Time 30 cal row 30 kbs 70/53 30 burpees Goal: sub 20-min … [Read more...] about 05/09/18
Tuesday Snatch waves : EMOM 9 minutes Min 1: 3 @ 75% Min 2 : 2 @ 80% Min 3 : 1 @ 85% For time 90 wallball 60 toes to bar 30 Hang Power Snatch Goal Sub 14 min … [Read more...] about 05/08/18
