Sep
29

"Quick on the draw!"

Snatch Grip Deadlift
Tempo 3111
5 x 4
(Use 80-90% 1RM Snatch)

3 Rounds:  (13:00)
15 Hang Power Snatches (65#/95#)
30 Wall Ball
15 Toes-2-Bar

Sep
28

"Clean livin’!"

Muscle Up Technique Practice

4 Rounds:  (15:00)
6 Power Cleans (105#/155#)
12 Push Ups
15 KB Swings (35#/53#)
21 Squats

Sep
27

"Hook, line and sinker!"

8 x 1
1 Squat Clean + 1 Thruster

4:00 ON / 2:00 OFF
5:00 ON / 2:00 OFF
6:00 ON
50 Double Unders
12 Thrusters (75#/115#)
12 Box Jump-Overs
15 Toes-2-Bar

Sep
26

"Wishful thinking!"

4 Rounds:
30 Wall Ball
15 Burpees
15 SDHP (53#/70#)
12/15 calories Row
12 Hang Power Snatch (65#/95#)

Sep
25

"Saved by the bell!"

5 x 1
1 Push Press + 1 Push Jerk + 1 Split Jerk

4 Rounds:  (15:00)
1/2 Rope Climb
15 OH Squats (75#/115#)
15 KB Swings (53#/70#)
10/15 Ring Dips

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