Friday

A. Deadlift – 5RM

B. 5 rounds for time:

10 KBS @70/53#
15 Hand release pushups

Wednesday

A. OHS – 2RM

B. 100 OHS for time @95/65

Monday

A. Off the rack – 2RM thruster

B. 30 thrusters @95/65 + 200m run
20 thrusters @95/65 + 200m run
10 thrusters @95/65 + 200m run

Congrats to Coach …Read More

Thursday

8 x 400m sprint + 1 minute plank

Rest 2 minute between rounds

Tuesday

A. Snatch + Snatch Balance + OHS – AHAP

B. 1000m row for time

Fantastic Mr.Fridayox

“Volkswagen”
21-15-9

Bodyweight Bench (scale to 3/4 BW or 1/2 BW)
Pull-Ups  (scale to supinated ring rows or jumping pull-ups)

+ Vanity Pump

Wednesday

A. Hang Power Clean – 1RM

B. 15 minute AMRAP

10 HPC @135/95
20 Pushups
40 Double – Unders

Monday

5k run

Thursday

A. Front Squat – Heavy Single

B. 3 rounds for time:

8 front squats (heavy)
400m run

Tuesday

“Daniel”

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups