Tuesday, July 21, 2020


A. EMOM 9 min

1 hang squat clean from below the knee; increase weight building to a HEAVY single

3 reps for 3 min

2 reps for 3 min

1 rep for 3 min

B. 30 clean and jerks for time @ 135,95

Beginning at 0:00; start with 10 wall ball 30,20 + 30 double unders and then every 2:00 thereafter stop and complete 10 wall ball and 30 double unders

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Wednesday, July 28, 2021

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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#