9/19/2016

A. Snatch - 1 rep EMOM x 12 @ 70%
B1. AMRAP 1 minute - C2B Pull-Ups rest 2 minutes
B2. AMRAP 1 minute - DB Burpee Overs 2 minutes x 3 sets
+
20 minute clock:
Run x 30 seconds @ 90%
Run x 30 seconds @ 50%

9/18/2016

Rest Day

9/17/2016

"Fight Gone Bad"
3 rounds:
1 minute wall ball shots 20/14
1 minute sdhp 75/55
1 minute box jumps 20"
1 minute push press 75/55
1 minute row for calories
1 minute rest

9/16/2016

A. Power Clean - work to today's 5RM
+
Every 5 minutes x 30 mintues (6 sets)
250m Row
500m Bike
300m Run

9/15/2016

A. EMOM x 20
odd - 2-3 Back Squats @ 80-82%
even - 10 Ultrawide Stance Sumo DL
+
3 rounds:
50 Double Unders
35 Wall Ball Shots 20/14
20 HSPU
5 DB Burpee Box Overs @ 20" (50/30)
*15 minute cap*