100818-101218

Monday 100818

Strength

On the Minute x 14: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch Minute 4: Rest Minutes 5-6-7: 2 Squat Snatches Minute 8: Rest Minutes 9-10-11: 1 Squat Snatch Minutes 12-13-14: 1 Squat Snatch

Workout

For Time: 5 - 200's (1,000 Meter Run) 40 Ches to Bar Pull-ups 30 Front Squats (135/95) 20 Barbell Facing Burpees

Tuesday 100918

Strength

Back Squat 3×9 (70-74-78%)

5 Rounds For Time

15 Box Jump Overs

12 Lunges Overhead/Front Rack/ or Farmers Carry Hold

9 Toes to bar

Wednesday 101018

30-20-10: Hang Power Clean (115/80) Cal Row

Directly into…

10-20-30: Deadlifts (205/145) Calorie Row

Women complete (21-15-9, 9-15-21) on machines

Thursday 101118

Workout

AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) … Up by (2’s) until finish

7:00 Rest

50 Man Makers (35/20)

Friday 101218

Strength

EMOM X 5

5 Squat Cleans

5 Rounds

50 Dubs

20 Alternating Dumbell Snatches (50/35)