Aug
8

"For shizzle!"

5 Rounds:
12 Hang Squat Clean (95#/135#)
10 HSPU
12 Box Jump-Overs
10 KB Snatches (35#/53#)

Aug
7

"Here comes trouble!"

Overhead Squat
Build to a 2RM

21-15-9 (15:00 cap)
Squat Snatch (75#/115#)
C-2-B Pull Ups
Then…
50 Sit Ups or 35 GHD Sit Ups

Aug
6

"Smokin!"

5 x 1
10 Floor Presses + Floor Wipers (each side)

3 x 5:00 ON / 1:00 OFF
40 Wall Ball
30 steps OH Lunges (25#/45#)
15/20 Cals Row
10 Ring Dips

Pick up where you leave off.

Aug
5

"Identity crisis!"

AMRP in 9 minutes:
3 Hang Power Cleans (115#/165#)
3 Front Squats
3 Jerks

Rest 1:00

AMRAP in 9 minutes:
15 Box Jumps
7 Burpees
1 Monkey Bar Pass

Aug
4

"Throttle up!"

EMOM for 10 minutes:
(Use 70-80% 1RM of Clean)
1 Tempo Clean Pull 3030
1 Clean Pull (regular speed)
1 Clean (squat or power)

3 Rounds: (15:00 cap)
50’ Bear Crawl
21 Thrusters (65#/95#)
1/2 Rope Climbs
21 KB Swings (35#/53#)

1 163 164 165 166 167 176

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