For max load Hang Power Clean 15-12-9 *Find a MAX LOAD for each set. Rest as needed between sets.
2017 08 31
Complete as many rounds as possible in 20 minutes of: Run 400 meters 20 T2B 10 OHS (95#/65#) [embed]https://youtu.be/RD_vUnqwqqI[/embed]
2017 08 30
21-15-9 reps for time of: Dumbbell snatches (75#/55#) Ring dips [embed]https://youtu.be/ToS3KJwyjsA[/embed]
2017 08 29
For time: 150 single-unders 20 bar muscle-ups 10 squat cleans (115#/85#) 150 single-unders 15 bar muscle-ups 15 squat cleans (115#/85#) 150 single-unders 10 bar muscle-ups 20 squat cleans (115#/85#) 150 single-unders [embed]https://youtu.be/Mtf9m08Y9jM?t=14m51s[/embed]
2017 08 28
Complete as many rounds as possible in 12 minutes of: Run 200 meters 50-ft. handstand walk 30-second handstand hold [embed]https://youtu.be/OrQtc2IaabU[/embed]
2017 08 27
5 rounds for total reps of: 15 seconds of Thrusters (135#/95#) Rest 45 seconds 15 seconds of weighted pull ups (50#/35#) Rest 45 seconds 15 seconds of burpees Rest 45 seconds [embed]https://youtu.be/lLMWO67K_lo[/embed]
2017 08 25
50-40-30-20-10 reps for time of: Wall-balls (20#/14#) Box jumps (24"/20") [embed]https://youtu.be/fpUD0mcFp_0[/embed]
2017 08 24
For time: 15 push presses 5 rope ascents 12 push presses 4 rope ascents 9 push presses 3 rope ascents 6 push presses 2 rope ascents 3 push presses 1 rope ascent Use ¾ body weight for push presses [embed]https://youtu.be/qFE7pgOrj5w[/embed]
2017 08 23
2017 08 22
7 rounds for time of: 21 reps shoulder press (75#/55#) 21 Air Squats [embed]https://youtu.be/xe19t2_6yis[/embed]
2017 08 21