July 31, 2017

A) 4 x 10 Strict press (all sets heavy as possible)

B) Practice HS holds and walks

C) 12 min AMRAP

12 Alt KB snatch @24/16

6 Burpee over box

300m run

July 30, 2017

A) 5 x 3 Tempo back squat (heavy as possible)

4 sec lower 

Fast out the bottom

B) 5 rounds for time

15 Wall balls

10 Pull up

5 power snatch @60/40

C) 3 x 10 strict T2B

July 27, 2017

A) 12 mins find a heavy hang squat snatch

B) 5 x 5 Floor press

C) For time 21 - 15 - 9

Thruster @ 40/30

Box over jumps

KB swing @24/16

July 26, 2017


A) 1 x Chin over the bar hold - score is each partners times added together

B) In teams of 3
18 min AMRAP
400m run

4 mins rest

18 min AMRAP
500m row 

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July 12, 2018

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June 12, 2018

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