07.17.19
Clean and Jerk (Alt. with OHS Sets)
Overhead Squat (Alt with C&J sets)
Metcon (Time)
21-15-9
OHS (95/65) (135/95 RX+)
Pull Ups
OHS (95/65) (135/95 RX+)
Pull Ups
07.16.19
Metcon (Time)
40 SDHP (75/55)
20 alt front rack lunges (75/55)
4 -100m sprints
30 SDHP (95/65)
15 alt front rack lunges (95/65)
3 – 100m suicdes
20 SDHP (115/80)
10 alt front rack lunges (115/80)
2 – 100m sprints
10 SDHP (135/95)
5 alt front rack lunges (135/95)
1 – 100m sprint
20 alt front rack lunges (75/55)
4 -100m sprints
30 SDHP (95/65)
15 alt front rack lunges (95/65)
3 – 100m suicdes
20 SDHP (115/80)
10 alt front rack lunges (115/80)
2 – 100m sprints
10 SDHP (135/95)
5 alt front rack lunges (135/95)
1 – 100m sprint
07.15.19
Thruster (3-3-3-3-3)
Metcon (Time)
5 rounds
10 DB hang clusters (55/35)
5 Burpees
15 min cap
10 DB hang clusters (55/35)
5 Burpees
15 min cap
15 min cap
