Oct
1

"Dead on target!"

6 x 1
1 Thruster + 2 Jerks
Start at 60% of 1RM Jerk.

“Diane” (12:00)
21-15-9
Deadlifts (155#/225#)
HSPU

Sep
30

"Move it or lose it!"

3:00 ON / 1:00 OFF
5:00 ON / 1:00 OFF
7:00 ON
7 Squat Cleans (95#/135#)
12 Burpee-Over-Bar
24 steps OH Lunges (25#/45#)
50 Double Unders

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

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