6/19/2017

Strength
power cleans
9m EMOM
3 @ 80%

Metcon
Open Workout 13.2
10 min AMRAP
5 S2O 115/75
10 Deadlifts 115/75
​15 Box Jumps 24/20



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6/16/2017
​Strength
Push Press
2 reps EMOM for 11 min @80%

Metcon
5 rounds for time
10 Thrusters 115/75
50 double unders


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6/15/2017
​Metcon
21-15-9
Power snatches 95/66
Ring dips

Stamina
3 Rounds
10 cals Air Assault Bike (all out sprint)
*rest as needed between rounds



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6/14/2017
Strength
Power Clean
11 Min EMOM 2 reps @ 80%

Metcon
14m AMRAP
10 front rack KB squats - right arm 53/35
10 pull ups
10 front rack KB squats - left arm 53/35
10 toes to bar


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6/13/2017
​Skill
3 Sets Max rep Strict pull ups
*rest 90 seconds between efforts

Metcon
For Time
Annie on the Run
200m run
50 Double Unders (DU)
50 Sit ups (SU)
200m run
40 DU
40 SU
200m run
30 DU
30 SU
200m run
20 DU
20 SU
200m run
10 DU
10 SU
​200m run

6/12/2017

​Strength:
Back Squats
11m EMOM
2 @ 75% 1RM

Metcon:
7m AMRAP
3 clean and jerks 185/135
​6 burpee box jumps 30/24