Jul
29

"Knockout blow!"

Back Squat:
Build to a 2 RM
(20:00)

4 Rounds:  (15:00)
12 Hang Power Snatch (55#/75#)
15 Toes-2-Bar
12 Power Clean (55#/75#)

Jul
28

"Rocket science!"

7 x 1
1 Push Press + 2 Push Jerk + 1 Split Jerk
Start at 50% of 1RM and build.

“Diane”

21-15-9
Deadlifts (155#/225#)
HSPU (Mod: 5-3-2 / 7-5-3 Wall Walks)

Jul
27

"Happy camper!"

3 x 5:00 ON / 1:00 OFF
10 Hang Power Clean (95#/135#)
15 Dips
20 Wall Ball
25 Double Unders (Rx is unbroken)

Jul
26

"Get the ball rolling!"

EMOM for 14 minutes:
Odd: 3 Hang Cleans
Even: 20 Plyo Skaters

21-15-9
OH Squats (65#/95#)
Box Jumps-Overs
Pull Ups
*EMOM:  3/5 H-R Push Ups

Jul
25

"Fan the flames!"

Gym-nasty:
Ring Dips

30-20-10:  (15:00)
Steps OH Lunges (25#/45#)
Knees-2-Elbow
Hang Power Clean (15-10-5 reps) (95#/135#)
*Every 90 seconds 5 Burpees (Rx starts w/ Burpees)

1 184 185 186 187 188 267