Uncategorized

6:30-9 am Power snatch 3-3-3-3-3 repsSnatch balance 2-2-2-2-2 repsSquat snatch 1-1-1-1-1 repsaka ‘snatch’…

6:30-9 am 5 rounds for time of:15 dumbbell hang power cleans10 dumbbell push presses5 rope climb up/downs ♀ 25-lb DBs ♂ 35-lb DBs Beginner Option:3 rounds for time of:15 dumbbell hang power cleans10 dumbbell push presses3 rope climbs, lying to standing ♀ 10-lb DBs ♂ 15-lb DBs

6:30-9 am 5 rounds for time of:7 strict handstand push-ups14 GHD sit-ups Scale:5 rounds for time of:5 push-ups20 sit-ups

6:30-9 am GwenClean and jerk 15-12-9 reps Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets. Scale: 12-9-6

6:30-9 am Complete as many rounds as possible in 20 minutes of:7 strict knees-to-elbows2 wall walks Scale:Complete as many rounds as possible in 15 minutes of:10 hanging knees raises50-ft bear crawl

8-9 am 7 rounds for time and load of: 30 double-unders3 hang squat snatches Scale: singles

6:30-9 am 5 rounds for time of:50-ft dumbbell front-rack lunge20 pull-ups ♀ 25-lb DBs ♂ 35-lb DBs Scale:3 rounds for time of:50-ft dumbbell front-rack lunge15 assisted pull-ups ♀ 10-lb DBs ♂ 15-lb DBs

6:30-9 am Nancy 5 rounds for time of:400-m run15 overhead squats ♀ 45 lb ♂ 65 lb Scale:3 rounds for time of:400-m run10 overhead squats ♀ 22 lb ♂ 35 lb

6:30-9 am Bench press5-5-3-3-3-1-1-1-1

8-9 am Complete as many rounds as possible in 12 minutes of:7 box jumps14 kettlebell swings ♀ 24-in box, 16-kg KB♂ 30-in box, 24-kg KB Scale:Complete as many rounds as possible in 12 minutes of:7 box step-ups14 kettlebell swings ♀ 16-in box, 12-kg KB♂ 20-in box, 16-kg KB