11/21/2016

Strength
Squat Cleans
3-3-3-3-3-3-3
*Does NOT have to be touch and go.
**Minimum 2 minutes rest between sets

Core
4 Rounds Not For Time
10 Abmat situps
10 Abwheel rollouts (use oly bar) pick your own #'s
10 Supermans



Metcon
18 min AMRAP
200m run
6 alternating arm KB Snatch 53/35
200m run
8 KB Snatch
200m run
10 KB Snatch
200m run
12 KB Snatch
etc.....

Core
4 rounds not for time
10 supermans
15 abmat sit ups
1 min plank



11/17/2016
Strength
5 sets of 2 pause front squats

7m AMRep
Burpee box jump overs


11/16/2017
Metcon

For time:
30 clean and jerks 135/95
3 min rest
20 clean and jerks
2 min rest
10 clean and jerks

Accessory
2 Down and Back (down and back =1)
​KB Bear Crawl Push Up 53/35