Month: April 2017


STRENGTH HIGH CATCH POWER CLEAN; 6X2 METCON 4 rounds 50 Double Unders 10 Push Jerks (115/75)


STRENGTH BACK SQUAT; 4X4@70-80% (70/72.5/75/80%) METCON 20 min AMRAP 200M run 15 Deadlifts (155/105) 10 Bar Facing Burpees


STRENGTH SNATCH; 5X3 60/65/70/75/80% Perfect reps only CONDITIONING 8 rounds row 250M rest 60s


STRENGTH PUSH JERK; 5X3 (60/65/70/75/80%) METCON 10min AMRAP 10 Power Snatches (75/55) 3 Muscle Ups Scale muscle ups with 6 ring dips


STRENGTH No bounce Deadlift; 5X3 60-82.5% of your 1RM METCON FRAN 21-15-9 Thrusters (95/65) Pullups

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