Monday/Tuesday:
A) Snatch pull+power snatch 5x(3+3 )@70%
B) Snatch balance 3×3 @70%
C) build to today’s heavy triple front squat
Wednesday:
A) Clean pull+power clean 5x(3+3) @70%
B) power jerk+split jerk 5x(2+1) @70%
Thursday:
A) build to today’s heaviest weight for complex: 2 cleans+2 front squats+2 jerks
Saturday:
A) build to today’s heaviest weight for complex: 1 Snatch […]
"Never Really Over"
AMRAP 20
20 Ring Rows
20 Handstand Push Ups
20 Calorie Row
60 Double Unders
“After Midnight”
3 Rounds:
5 Bar Muscle Ups
5 Cleans (155/105)
3 Rounds:
15 Deadlifts (155/105)
30 Squats
3 Rounds:
5 Bar Muscle Ups
5 Cleans (155/105)
BRING A FRIEND DAY!
“Mr. Nice Guy”
5 Rounds:
10 Alternating Dumbbell Snatches (50/35)
25′ Overhead Walking Lunges (50/35)
15 Box Jumps (24/20)
25′ Overhead Walking Lunges (50/35)
10 Toes to Bar
Bring a Friend Day is TOMORROW
"Sweet But Psycho"
10-9-8-7-6-5-4-3-2-1
Dumbbell Hang Clean + Jerk (50/35)
200 Meter Run
Bring a Friend Day...
"La Boca"
9-15-21
Front Squat (135/95)
Lateral Burpee Over the Bar
Snatch Complex
Snatch Pull + Hang Snatch + Snatch (all squat)
5x3, ascending
Row
7 x 200 Meter
Rest 1 min between sets