1. EMOMx7 Power Snatch + Hang Squat Snatch + Squat Snatch 2.“DT” 5 rounds for time of: 12 Dead Lifts, 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105

AMRAP 20 Min 5 Push Press  65/95 10 one leg wall ball (5 each leg) 15 KBS 35/55

1. Cleans: Work to a Heavy 3 rep Power Clean 2. “Cement Mixer” 7 rounds On the 3:00 Run 400m 12 Pull-ups

1. Squat A. 7RM Back Squat or 7 Each leg back Lunges B. 7 RM Front Squat or 7 Each leg front Lunges 2. “The Chief” 5 rounds of:  AMRAP 3 min: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats 1 minute rest between rounds. Your score is total rounds, only full rounds count.

This handsome young man is 60 years young today!! we are doing this workout today in honor of him cause he doesn’t look a day over 31 but more importantly he can kick most 31 year olds butts!! Love ya John thanks for making us better everyday! “31Heroes” Teams of 2, AMRAP 31: 7 Thrusters […]