30 June 2017

6/30/2017Warmup    400M Row    2 Slow Rounds    **All done with snatch Grip**    5 High Pulls    5 Muscle Snatches    5 Behind the neck press    5 Power Snatch Balance    5 OHS ...

28 June 2017

6/28/2017-Warmup400M jog3 slow rounds10 plate ground to OH 25/1510 pvc OH squats-Mobility2-3 min foam roll1 min calves1 min hamstrings1 min butterfly-Conditioning7 rounds60 secs on/60 secs offRowing (hard, but sustainable pace)Rest 4 minsEOMOM X14200M run-Cooldown200M...

27 June 2017

6/27/2017-Warmup400M row3 slow rounds10 empty bar strict press10 empty bar good mornings -Mobility1 min banded shoulders1 min hamstrings-StrengthEMOM X10Even: 1 strict press @92.5%Odd: 6-8 strict ctb pull-ups-Conditioning4 rounds for time10 push press 95/6510...

26 June 2017

6/26/2017-Warmup400M row3 slow rounds10 empty bar hang squat cleans10 alternating reverse lunges-Mobility1 min lats1 min couch-StrengthEOMOM X101 front squat @92.5%-Conditioning4 rounds400M run15 burpees-Cashout3X24 alternating back rack lunge steps (12/leg), 2-3 mins...

23 June 2017

6/23/2017-Warmup400M row3 slow rounds10 empty bar tall jerks10 empty bar hang squat cleans-Mobility1 min pigeon1 min lats-StrengthEOMOM x 102 squat cleans and 1 jerk @85% of 1RM clean and jerk-Conditioning3 rounds for time21 Deadlifts 155/10515 toes to bar9 squat...