Posts from September 2017

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

For quality: 50 Bar Muscle-ups

Olympic Lifting Focus: For QUALITY Muscle Clean x3x5 (light sets) The muscle clean is helpful at lighter[…]

3 rounds for time of: 800m Run 30 hip extensions holding a 45/35# plate    

3 Rounds for time: 21 DB snatch (right arm) 15/10 kg 21 L pull-ups 21 DB snatch[…]

Thrusters 5-5-5-5-5 (Clean from floor) Rest 10 minutes Weighted pull-ups 5-5-5-5-5

Rest Day!