Strength
A. Find a max Power Clean
Then
B. 3 x 3 @ 80% of A.
EMOM Triplet 21/6/18
Every 1 min for 18 mins, alternating between:
5 Power Snatches at 75%
15 Wall Balls, 10/6 kg
Toes To Bar Max Effort (Unbroken)
Building the Engine 20/06/18
3 rounds, each round for time, of:
30 Calorie Assault Bike Or Calorie Rows
Run, 800 m
Allstar Tuesday – 19/6/18
For Time
20 pullups/CTB
— then–
3 Rounds
12 Deadlifts, 80/55 kg
9 Hang Power Cleans, 80/55 kg
6 Push Jerks, 80/55 kg
— then —
20 Pull-ups/CTB
Fire Storm 18/06/18
10 rounds for time of:
9 Thrusters, 95/65 lbs
35 Double Unders
3 Musketeers 16/06/18
Teams of 3, for time:
200 Assault Bike Calories
150 Row Calories
100 Box Jumps, 24/20 in
75 Clean & Jerks, 135/95 lbs
15 Rope Climbs
Heavy Business 15/06/18
Power Snatch + Hang Squat Snatch 2-2-2-2-2,
Front Squat 5-5-5-5-5
4 Rounds 14/06/18
4 Rounds For Time:
20 DB Snatches 20/15kg
20 Box Jumps
20 Row Calories
Lightning Bolt….13/6/18
Conditioning
Complete as many rounds as possible in 10 mins of:
5 Push Jerks, 62.5/40kg
7 Burpees
9 Kettlebell Swing (American)s, 24/16 kg
