Friday 8/11/19…”Fireman’s Run”

Part A
Build to a max Complex of:

1 Deadlift
+
1 Hang Power Clean
+
1 Shoulder to overhead

Part B
As many reps as possible in 10 mins of:

“Firemans Run”
3 Deadlifts, 70/50 kg
3 Hang Power Cleans, 70/50 kg
3 Push Jerks, 70/50 kg
6 Deadlifts, 70/50 kg
6 Hang Power Cleans, 70/50 kg
6 Push Jerks, 70/50 kg
9 Deadlifts, 70/50 kg
9 Hang Power Cleans, 70/50 kg
9 Push Jerks, 70/50 kg …

Continue adding 3 reps each round to each movement until time expires

Thursday 8/11/18…Mountain Goat

mountain-goat_ron-booth
PART A
7 Min Ladder of:
1-2-3-4-5-6-7-8-9-10 reps, for time of:
Power Snatch, 60/42.5 kg
Chest-to-bar Pull-up
Continue up the ladder as far as you can

PART B
Row 2000 m
Perform at 100% effort / RPE 19.

Wednesday 09/05/18

2d8cb239e3ee2463b76042948beaf3e4
27-21-15-9 reps, for time of:
Push Jerk, 60/40 kg
Box Jump Over, 24/20 in

Scaled/Fitness
27-21-15-9 reps, for time of:
Push Jerk, 40/30 kg (OR DB Push Press)
Box Jumps/Step Ups

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

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