Monday, November 28, 2016

Emom 10 Even: 10 Thrusters (55/75) Odd: 30 Dubs  .  20min amrap  30 Deadlifts (95/135) 30 Push Ups 30 Wall Ball (14/20) 200m run/row  Oly 7pm  Power Snatch 3 sets x 2 reps @ 75% 75% of your one rep max snatch .  Power Clean 1 set x 3 reps Work up to a 3... Continue Reading →

Monday, November 21, 2016

3 sec in the hole Pause Front Squats  5 x 3, work from 60-70% Rest 3 minutes .  4 RFT 400m run 10 Power Cleans (95/135) 15 Push-ups 20 Box Jump​ ​ Danny Marks hitting a bench PR of 355# ----------------- Oly 7pm  Power Snatch 3 sets x 2 reps @ 75% 75% of your... Continue Reading →

Friday, November 18, 2016

For time:  30-26-22-18-14 Alt DB Snatch (30/45) 50-40-30-20-10 Box Jump Overs (20/24) 200m run after ea set  ——————- Oly 6pm Power Snatch and Snatch 2 sets x 1+1 reps @ 80% 1 power snatch + 1 snatch from the floor for 2 sets at 80% of your one rep max snatch. .  Power Clean and... Continue Reading →

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