7/10/19 “Clean”

Strength: Low Pause Power Clean Build over 10-12 reps Conditioning: 3 Rounds 300m/210m Row 200ft SB Bear Hug Carry 100/70 300m/210m Row 200ft KB Farmers Carry 90s/70s Core: 3×10 hip extensions, 2 second hold @...

7/9/19 “Automatic”

Strength: 8×3 Deadlifts 55% Conditioning: Each Scored FT 70 DU 30 Deadlifts 185/125 2 min rest 70 DU 30 C2B 2 min rest 70 DU 30 Thrusters 115/75 Finisher: 40 banded leg...

7/8/19 “Dangerous”

Strength: 10 min EMOM Snatch Lift Off + Snatch Conditioning: 15 minute cap 4 RFT 20/14 Cal Ski 18 DB Snatches 50/35 16 DB Box Step Ups 24/20 50/35 Core: 3×10 GHDSU, controlled...

7/6/19 “Who Are You”

Team of 3 28 Min AMRAP Burpees to a Plate (done one at a time to a shared plate) E4MOM 1 – 10 Clean and Jerks 135/95 2 – 10 S2OH 135/95 3 – 10 Front Squats 135/95 Each athlete completes one of these movements done in relay style. Athletes must do a...