11.28.2018

1) Build to a Heavy: Power Snatch + Overhead Squat + Snatch 2) For Time: 20 Pwr Snatches (95/65) 20 Lat Burp Over Bar 20 OH Squats (95/65) 20 Lat Burp Over Bar 20 Snatches (95/65)

12.27.2018

1)  3 Position Clean Build to a heavy complex of: 1 High Hang Clean + Hang Clean + Clean 2)  AMRAP 3: 9/6 Calorie Row 9 Power Cleans (95/65) Rest 3 Minutes AMRAP 3: 9/6 Calorie Row 7 Hang Cleans (115/80) Rest 3 Minutes AMRAP 3: 9/6 Calorie Row 5 Cleans (135/95)

12.21.2018

3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Dumbbells

12.19.2018

1) Overhead Squat – build to a heavy set of 5 2) AMRAP 12: 5 Press (95/65) 10 Overhead Squats (95/65) 15 Deadlifts (95/65)

12.18.2018

5 Rounds: 10 Dumbbell Front Rack Reverse Lunges (50/35) 20/14 Calorie Row

12.17.2018

21-15-9: Box Jump Overs (24/20) Power Cleans (115/80) Pull-ups Front Squats (115/80) Lateral Barbell Burpees Push Jerks (115/80)

12.14.2018

1) For Time: 1-2-3-4-5-6-7-8-9-10: Toes to Bar 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155) 2) 1500m Row

12.13.2018

AMRAP 45 100 Double Unders 10 Half rep push ups from ground to halfway up 500m Row 10 Half rep push ups from halfway up to top 600m Run 30 Weighted step ups 20″/16″ and 35/25 Db 15 Burpees 10 Standing barbell curl    

12.12.2018

1) Power Snatch Build to a heavy set of 5 reps 2) 3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14)

12.11.2018

AMRAP 15: 50 AbMat Sit-ups 40/30 Calorie Row 30 Chest to Bar Pull-ups 20 Power Clean 115/80