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Monday 7/16/18 1. Back Squat EMOM 9 min 1 - 5 reps 245# min 2 - 3 reps 265# min 3 - 1 rep 300# repeat 2. Back Rack Reverse Lunges 3 sets of 12 reps (6 per leg) 95#, 115#, 135# 3. Tabata 8 Rounds of :20 seconds or work, :10 seconds of rest (a) Prowler Sled Push 135# | 200m total (b) DB Alternating Snatches 50# | 64 reps (c) Ski Erg Meters | 852 meters Tuesday 7/17/18 1. EMOM 9 min 1 - 4 ring muscle ups min 2 - 50' Handstand walk min 3 - deficit...

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Monday 6/4/2018 1. Box Squats Doubles with 80# Chains that add tension as you stand up from the bottom Every Minute on the Minute for 10 minutes, Load was 175# plus the 80# Chains 2. 7 Sets, EMOM of: Clean Pull + Hang Squat Clean + Push Press + Cluster (squat clean thruster) 175# 3. 7 Sets, EMOM of: Clusters | 180#,185,190,195,200,205,210 4. For Time: 21 Lateral Burpees over the Bar 21 Power Cleans 135# 15 Lateral Burpees over the Bar 15 Hang Squat Cleans 135# 9 Lateral Burpees over the Bar 9 Clusters 135# | 8:13 Tuesday 6/5/2018 1....

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Monday 3/21/2017 1. 17.4 REDO - 1 round + 4 reps 2. Snatches hang climbing (at knee) #95-195 3. Back Squats #265 4x4 Tuesday 3/22/2017 1. 5 rounds of high hang squat clean + low hang squat clean + 2 jerks #215 2. For time: 500m Row 50 DB Thrusters #50's 30 Chest to Bar pull-ups 500m Row | 8:24 Wednesday 3/23/2017 1. OHS 5x2 with 5 second pause in bottom | #135,165,185,195,205 2. 6 minute AMRAP 10 power cleans #135 10 box jump overs 24" | 5 rounds + 5 reps Thursday & Friday 3/24/17 and 3/25/17 All day...

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