Friday 7/14/17

Part 1:
20 mins
Clean & Jerk for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps

Part 2:
From the main site
Complete as many rounds as possible in 12 minutes of:
(50/35) dumbbell deadlifts, 9 reps
6 burpees
(50/35) dumbbell power cleans, 3 reps

Monday 7/10/17

Part 1:
15 mins
Hang Power Snatch for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps

Find your heaviest “”perfect”” set of 2. Make sure that you have 5 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

Part 2:
AMRAP 15mins
Row 300 m
10 Handstand Push-ups
10 Deadlifts (315/225)

Monday 6/26/17

Part 1:
20mins
Find a 1RM
Front Squat for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep

Part 2:
For Time:
Thrusters 10-1
Burpee to 6″ Target 20-2

10 Thrusters (115/75)
20 Burpee To 6″ Targets
9 Thrusters
18 Burpee To 6″ Targets
8 Thrusters
16 Burpee To 6″ Targets
Etc etc

Friday 6/23/17

Part 1:
5 Minute EMOM:
3 Push Press @30-35% + Singled Micro Mini Bands (red mini bands)

Rest 2 Minutes, then:

Part 2:
10 Minutes to Find 3 REP MAX Push Press (NO BANDS)
Push Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Part 3:
5 Rounds for time:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)

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