053121-060421

Monday 053121

"Murph"

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Run

*In a 20lb Vest or Body Armor*

Tuesday 060121

WORKOUT: AMRAP X 20:00 50 Double Unders 15 Slam Balls 15/12 Cal Bike

Wednesday 060221

STRENGTH:

5 Sets of: Power Clean & Push Jerk + Power Clean & Split Jerk *All sets at 75%

WORKOUT:

For Time:

3-6-9-12-15

Box Jump Overs 24/20

Dumbbell Snatches

Rest 1:00 Then rest 5:00 For Time: 15-12-9-6-3 Dumbbell Snatches Box Jump Overs 24/20”

Thursday 060321

STRENGTH:

Power Snatch 10x1 @60%

WORKOUT: 10 Rounds For Time: 200m Run

6 Hang Squat Cleans (155/105lbs)

9 Toe to Bar

Friday 060421

STRENGTH:

Back Squat

5x4 Reps @70%

*moderately light today, move the bar well and fast.

WORKOUT:

“Grettle”

10 Rounds For Time:

3 Clean & Jerks @135/95lbs

3 Bar Facing Burpees