Friday
083118
•••
3 Position Power Clean
Build to heavy complex
•••
12 Min AMRAP
12 Lateral Burpees Over Bar
9 Power Cleans 135/95
6 Bar Muscle-Ups
Friday
083118
•••
3 Position Power Clean
Build to heavy complex
•••
12 Min AMRAP
12 Lateral Burpees Over Bar
9 Power Cleans 135/95
6 Bar Muscle-Ups
Thursday
083018
•••
Front Squat
3 Sets of 5
•••
“Annie’s on the Run”
For Time:
50-40-30-20-10
Double Unders
AbMat Situps
Finish each round with a 200m run
Wednesday
082918
•••
15 Min AMRAP Ladder, by 2s
Wall Balls
Power Snatch
Toes to Bar
Tuesday
082818
•••
AMRAP 4:
1 Round of Cindy
Max Clean and Jerks
Rest 4
AMRAP 4:
2 Rounds of Cindy
Max Clean and Jerks
Rest 4
AMRAP 4
3 Rounds of Cindy
Max Clean and Jerks
Monday
082718
•••
Back Squat Strength 5×5
24-20-16-12
Calories
Hang Dumbbell Snatch 50/35
Wall Balls 20/14
Friday
082418
•••
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)
Thursday
082318
••••
12 Min AMRAP
10 Power Cleans 115/80
10 Reverse Lunges 115/80
40 Double Unders
Wednesday
082218
•••
AMRAP 18:
30 Deadlifts (135/95)
15 Pull-Ups
20/15 Calories
15 Pull-Ups
Tuesday
082118
•••
Push Press
Heavy Set of 3
•••
3 Rounds For Time:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
Monday
082018
•••
800m Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (115/80)