Posts from December 2016

3 min AMRAP 18 – 15 – 9 Cal row Thrusters 75/55# REST 3 MINUTES 3 min[…]

Front Squat 21’s Then complete weighted dips x3x7 @ 50% of 1RM

Olympic Lifting Focus: For QUALITY Power Cleans from Blocks (just above Knee)  X1X8 @85%

5 rounds for time of: 15 floor presses 145/95# 15 T2B 45 air squats

20 min AMRAP 50 DU’s 100ft Walking Lunges 100ft Bear crawl

Front Squat 21’s then complete: x3x7 weighted Pull-ups @ 50% of 1RM

Rest Day!