Thursday

080620

•••

Strength: Power Snatch 6×3

•

30-20-10:

Power Snatches (95/65)

Kipping Handstand Pushups

Wednesday

080520

•••

5 Minute Window…

600m Run + 1 Rd of Cindy

AMRAP Squat Cleans (135/95)

•

3 min rest

•

5 Minute Window…

400m Run + 2 Rds of Cindy

AMRAP Squat Cleans (155/105)

•

3 min rest

•

5 Minute Window…

200m Run + 3 Rds of Cindy

AMRAP Squat Cleans (185/135)

Tuesday

080420

•••

Press Complex

Build to a Heavy:

2 Push Presses

3 Push Jerks

•••

15-12-9:

Push Press (115/85)

Box Step-Overs (50/35 to 24″/20″)

.. Directly into:

15-12-9:

Push Jerks (115/85)

Box Jump Overs (24″/20″)

Monday

080320

•••

For Load: 

E3MOM 

Buy in: 15/12 Calories 

7-5-3-3-3-5-7 

Front Squat

Friday

073120

•••

15 Min AMRAP

30 Double Unders

15 Deadlifts 135/95

10 Burpees Over Bar

5 Power Snatch 135/95

Thursday

073020

•••

20 Min AMRAP

25 Sit-ups

15 DB Thrusters 50/35

15 Pull-ups

10 DB Suitcase Lunge 50/35

400m Run

Wednesday

072920

•••

Squat Clean: Build to heavy single

•••

21-15-9

Calories

Power Clean

Box Jump Over

Tuesday

072820

•••

12 Min AMRAP 

8 Deadlifts

8 Toes to Bar

8 Shoulder to Overhead

8 Burpees

Monday

072720

•••

On the Minute x 10:

1 Low-Hang Squat Snatch

•••

5 Min AMRAP 

500m Run

50 Double Unders

Max Power Snatches in time remaining. 

Rest 3 Minutes then repeat AMRAP.

Friday

072420

•••

Dice Game! Show up to learn the details. Be ready for anything.