July 17, 2019

BBG 9:00 EMOM of: 2 Power Cleans + 2 Split Jerks Keep this at a moderate weight with no misses. Conditioning 14:00 AMRAP of: 14 Bar Over Burpees 14 Thrusters (95/65) 14 Pull Ups

July 16, 2019

BBG 3 x 5 Back Squat @ 3x3x3 – 80% of last week – rest 2:00 between sets This is a deload, don’t go heavy. Strength & Skill 3 x 10 (Each Leg) Alternating DB Suitcase Lunges – rest :90 Conditioning 4 Rounds for time of: 12 Dual KB Front Squats (55/35) 100’...

July 15, 2019

1: 10:00 Alternating EMOM of: A – 200m Row B – 10 HSPU 2: 15:00 AMRAP of: 400m Run 25 Wall Balls 25 Double unders

July 13, 2019

BBG 6 x 3 Front Squat (start @ 70% and build; increase from last week) – rest 2:00 Strength & Skill A – 3 x :45 FLR on Rings – rest :90 B – 3 x 6 Strict T2B – rest :90 Conditioning For time, with a partner: 40 Synchro Dual KB Thrusters (55/35) 40...

July 12, 2019

Warm-up Clean Specific with bar: 3 x 3 RDL + 3 Muscle Cleans + 3 Front Squats BBG 5 x 1 Full Clean + 1 Hang Clean + 1 Front Squat – rest 2:00 Conditioning 12:00 AMRAP of: 6 Power Cleans (135/95) 12 Pull Ups 6 Hang Power Cleans 12 Ring...

July 10, 2019

Warm-up Jerk Specific with bar: 3 x 3 Strict Press + 3 Split Press + 3 Jerk Balances BBG 2 Cycles of: 1 x 3; 1 x 2; 1 x 1 Split Jerks – rest :90 Build throughout cycle. 2nd Cycle starts 5% more than 1st Conditioning For time: 28-21-15-9 SH2OH (95/65) Bar Facing...