Wednesday 6/21/17

Part 1: 15 mins Snatch Grip Push Press for load: #1: 2 reps @ 50% #2: 2 reps @ 60% #3: 2 reps @ 70% #4: 2 reps @ 80% #5: 2 reps @ 90% #6: 2 reps @ 95% % of your 1RM Snatch Part 2: 13 Min AMRAP 15 Shoulder to Overhead 75/55 15 Hang Power Cleans 75/55 15 Thrusters...

Tuesday 6/20/17

Part 1: 15 mins 4 Rounds: 8 false grip pull ups strict rest as needed sub with false grip row Part 2: 4 Rounds for time: 25 wallballs (20/14) 15 pull ups 25 kbs (24/16kg)

Monday 6/19/17

Part 1: 10 mins Front Squat : 1 Rep Max Record your best Front Squat 1 Rep Max lift. 3 seconds in bottom, 10 seconds in top. Part 2: 10-12mins Front Squat 3×3 Use the same weight for each set. 85% of part 1, with same pause prescription Part 3: Interval, 4 min...

Friday 6/16/17

Part 1: 15 mins Shoulder Press for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps Find a 3RM Part 2: 3 Rounds for Time: 50 Double Unders* 25 Wall Balls (20/14) 15 Handstand Push ups 5 Squat Cleans (205/145) {Courtesy CF Linchpin} *Sub 3:1 Single...