Sunday, June 25, 2017

Back squats
5 @ 75%
1 @ 80%
5 @ 75%
1 @ 83%
5 @ 75%
1 @ 85%

Then
"Isabel"
30 snatches 135/95

Thursday, June 22, 2017

Find your 1 RM snatch
Find your 1 RM clean and jerk

Then
10 power snatch 95/65
10 box jump overs 24/20
5 rounds for time

Wednesday, June 21, 2017

Front squat
3X3 @ 70%

Then
"Optimus Prime"
AMRAP 7 minutes
Wallballs 20/14
5 deadlifts 225/155 at the top of each minute

Workout starts with wall balls.  At the top of each minute, starting at 1:00, complete 5 deadlifts, then resume wall balls.  The score will be the total number of wall balls and deadlifts completed.



Tuesday, June 20, 2017

800 m run
30 kettlebell swings 53/35
20 bar facing burpees (standard plates on each end!)

For time

Then
EMOM for 6 minutes
Minutes 1-3=3 snatches (115/75)
Minutes 4-6= 5 clean and jerks (135/95)

Monday, June 19, 2017

Back squat
3X3 @ 70%

Then
AMRAP 15 minutes
60 double unders
30 calorie row
15 overhead squats 95/65

Sunday, June 18, 2017

30 calorie row
30 box jump overs 24/20
30 power snatch 75/55
30 toes to bar
30 power snatch 75/55
30 box jump overs 24/20
30 calorie row

Thursday, June 15, 2017

Front squat
2@60%
2@70%
2@75%
2@ 80%

Then

21-15-9
Hang squat clean 95/65
Hand stand push ups
600 m run