Hang Clean + 2 Front Squat Every 90 secs for 5 sets Complete 3 rounds for time of: 25 Chest to Bar Pull Ups 10 Power Clean 80/55 Post load and time to the whiteboard.
CONTINUE READINGPush Jerk Every 2 minutes for 12 minutes 2 reps. (Pause in the catch) Increasing Front Squat 4 x 2 (Pause 4 secs) Increasing 2 Rounds of: 21-15-9 Thrusters 42.5/30 Pull Ups Post load and rounds to the whiteboard.
CONTINUE READINGFront Squat 4×5 @ 85% Complete as many rounds as possible in 15 minutes of: 75 Double Unders 10 Hang Power Clean and Jerk 60/40 2 Rope Climbs Post load and rounds to the whiteboard
CONTINUE READINGFront Squat 2×3@90%, 2×2@95% Banded Good Mornings 4×15 Complete 3 rounds of: 20 Dumbbell Snatch 30/20 12 Shoulder to Overhead 60/40 Post load and time to the whiteboard
CONTINUE READINGFront Squat 4×5 @ 85% For Time: 50 Burpees Then 3 rounds of: 9 Hang Snatch 60/40 18 Pull Ups Post load and time to the whiteboard
CONTINUE READINGFront Squat 5×2 @ 90% Complete as many rounds as possible in 10 minutes of: 15 Box Jumps 12 Chest to Bar Pull Ups 9 Shoulder to Overhead 60/40 Post load and rounds to the whiteboard
CONTINUE READINGFront Squat 7@75%, 5@80%, 3@85%, Complete as many reps as possible of the 8 minute ladder: 20 Double Unders 3 Power Cleans 70/45 40 Double Unders 6 Power Cleans 70/45 60 Double Unders 9 Power Cleans 70/45 80 Double Unders 12 Power Cleans 70/45… etc Post load and reps to the whiteboard.
CONTINUE READINGFront Squat 5X3 @ 85%+ For Time: 32 Chest to Bar Pull Ups 21 Overhead Squats 42.5/30 26 Chest to Bar Pull Ups 21 Overhead Squats 42.5/30 20 Chest to Bar Pull Ups 21 Overhead Squats 42.5/30 Post load and time to the whiteboard.
CONTINUE READINGFront Squat 5X3 @ 85% For Time: 25 Burpee Box Jumps 50 Sumo Deadlift High Pull 50/35 100 Wall Balls Post load and time to the whiteboard
CONTINUE READINGFront Squat 2X8@70% 2X5@75% For Time: 40 Toes to Bar 30 Overhead Squats 60/40 20 Strict Handstand Push Ups Post load and time to the whiteboard
CONTINUE READING