Suit up 14/05/18

29060088_10157250986514745_7378325563113156924_o
4 rounds, each round for time, of:
9 Power Cleans, 80/55 kg
15 Chest-to-bar Pull-ups
21 Assault Bike Calories
Rest 2:30 between each round.

Scaled 4 rounds, each round for time, of:
9 Power Cleans, 60/40 kg
15 Pull-ups or Ring Rows
21 Assault Bike Calories
Rest 2:30 between each round.

Fitness 20min AMRAP:
9 DB Clean and Press
15 Ring Rows
21 Assault Bike Calories
27 Situps

Be like Chuck 11/12/17

chuckStrength
EMOM 8mins:
4 Power Cleans, 70% 1RM

Conditioning
As many reps as possible in 8 mins of:
3 Hang Power Cleans, 62.5/45 kg
3 Pull-ups
6 Hang Power Cleans, 62.5/45 kg
6 Pull-ups
9 Hang Power Cleans, 62.5/45 kg
9 Pull-ups
12 Hang Power Cleans, 62.5/45 kg
12 Pull-ups
15 Hang Power Cleans, 62.5/45 kg
15 Pull-ups

Then

Complete as many rounds as possible in 6 mins of:
3 Power Cleans, 75/50 kg
3 Chest-to-bar Pull-ups
6 Power Cleans, 75/50 kg
6 Chest-to-bar Pull-ups
9 Power Cleans, 75/50 kg
9 Chest-to-bar Pull-ups
12 Power Cleans, 75/50 kg
12 Chest-to-bar Pull-ups
15 Power Cleans, 75/50 kg
15 Chest-to-bar Pull-ups

Today we Squat 06/11/17

squat

Strength
Back Squat 7-7-7-7

Conditioning
For 5 cycles:
AMRAP in 3 mins of:
6 Hang Squat Snatches 95/65 lbs
9 Chest-to-bar Pull-ups
12 Wallball Unbrokens 20/14 lbs
Rest 1 min between each cycle

Thursday 20/7/17

Strength
1. Snatch Pull
3 x 3

2. Squat Snatch
5 x 2

Conditioning – EMOM x 12

1. 7 Power Snatch
2. 7 Chest to Bar
3. 7 Ring Dips

Finisher – Assault Bike
30sec Hard /1min Rest  x 5

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