Friday, March 13, 2020

A. EMOM 12 minutes

min 1: 5-7 Clean grip Romanian deadlifts @ 135#/95# @ 3010

min 2: Strict/banded strict pull-up x 6-10 reps w/ slight pause chin over bar

min 3: weighted RKC plank 30-45 seconds

B. For time

10 Power Snatches @ 115#/75#

50 Walking lunges

8 Power Snatches

40 box-jumps 24"/20"

6 Power Snatches

30 toes to bar

4 Power Snacthes

20 burpees

2 Power Snatches

10 Atomic Sit-ups 45#/25#

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Tuesday, July 27, 2021

A. In 15 minutes complete 3 sets of the following 10 strict Supinated pull-ups w/ band if needed 12 barbell z-presses @ 85#/55#+ 14 snatch grip pendlay rows @ same weight as z-press B. 2 minute AMRAP

Monday, July 26, 2021

Take 15 minutes to complete A. Power Snatch x3 @ 80% x2 @ 85% 3x1 @ 90%+ B. Slow to knee snatch pull 3x3 @ 100% of 1RM + C. 7 rounds for time 7 Thrusters @ 75#/55# 7 burpees 7 Power Snatches @ 75#/55#

Saturday, July 24, 2021

For time with a partner 4 rounds Run 400m together 35 synchro air squats 30 Power snatches 75#/55# 25 alternating push-ups/partner holds FLR