Wednesday, September 21, 2022
For time:
•3 Rounds of:
5 Bar muscle-ups
5 Power snatch (155#/105#)
-Then-
3 rounds of:
15 Deadlift (155#/105#)
30 Air squats
•Then-
3 rounds of:
5 Bar muscle-ups
5 Power cleans (155#/105#)
Tuesday, September 20, 2022
4 Rounds for time of:
20/14 Calorie assault bike
20 Dumbbell shoulder to overhead (50#/35#)
300m Run
Saturday, September 17, 2022
With a partner for time:
10 Hang power cleans (155#/105#)
50 Wall ball (20#/14#)
20 Hang power cleans (155#/105#)
40 Wall ball (20#/14#)
30 Hang power cleans (155#/105#)
30 Wall ball (20#/14#)
40 Hang power cleans (155#/105#)
20 Wall ball (20#/14#)
50 Hang power cleans (155#/105#)
10 Wall ball (20#/14#)
Thursday, September 15, 2022
Strength / Skill
Split jerk
Conditioning
5 Rounds for time of:
5 Push press (135#/95#)
10 Double unders
10 Toes to bar
** increase the double unders by 10 reps each round
Wednesday, September 14, 2022
AMRAP in 20 minutes of:
10 Bench press (155#/105#)
20 KB swings (70#/53#)
300m Run
Tuesday, September 13, 2022
6-9-12-9-6 reps for time of:
Burpees over the bar
Front squats (185#/135#)
Chest-to-bar pull-ups
