1. Squats 10×3 Back Squats, across 2. Ascending Ladder for 7 minutes 20 DU, 1 Power Snatch(115/80) 20 DU, 2 Power Snatch 20 DU, 3 Power Snatch

1. For time: A. 21-15-9 Unbroken Thrusters, 135/95 B. 12-9-6 Unbroken Power Snatches, 135/95 C. 9-7-5 Unbroken Hang Squat Cleans, 135/95 1 minute rest between sets and movements 2. Giant Set 3 rounds, NOT for time of: 400m run 15 Med Ball situp, 20/14 30 Wall Balls, 20/14 NO WORKOUT SATURDAY DUE TO TRIATHLON.  GOOD […]

1.  Complete As Many Reps As Possible in: 1 minute of Power Snatches, 135/95 1 minute rest 1 minute of Muscle ups or ring dips 1 minute rest 1 minute of Power Clean and Jerks, 155/105 1 minute rest 1 minute of Muscle ups or ring dips 1 minute rest 1 minute of Dead Lifts, […]

Rest Day

1. “Satan’s Whiskers” 3 RFT: 10 C2B Pull ups 10 Front Squats, 165/115 10 Burpees 2. Gymnastic Skills 50 Strict Pull ups, every time you come off the bar complete 3 Strict HSPU 3. Strength 4×10 1-arm kettlebell Bent Over Row (4 sets each side)