2 / 1 / 2018

6 min EMOM
Push Jerk x 2

moderate weight

12-9-6
Hang Squat Clean (165/115)
Burpee C2B

15 Min Cap

1 / 31 / 2018

Bench Press
5 x 5
10 Min Clock

15 Min Amrap
40 Double Unders
20 Situps
10 Deadlifts (185/135)

1 / 30 / 2018

Every 2MOM for 10 min
Power Clean x 2

Heavy. Drop and reset between reps.

21-15-9
Push Press (135/95)
Power Cleans (135/95)

12 Min Cap

1 / 29 / 18

Every 2 min for 10 min
Power Snatch x 2

Heavyish. Drop and reset between reps.

5 Rounds
10 T2B
10 Hang Power Snatch (75/55)

15 Min Cap

1 / 26 / 2018

10 Rounds
3 HSPU
6 Deadlifts (225/155)
12 Situps
24 Double Unders

25 Min Cap

From 9/20/12

1 / 25 / 2018

7 Min EMOM
Snatch x 1

“Isabel”
For Time

30 Power Snatch (135/95)

1 / 24 / 2018

12 Min to Establish
Heavy Single
Power Clean

“The Chief”
Max Rounds in 3 Mins

3 Power Cleans (135/95)
6 Pushups
9 Air Squats

Rest 1 Min and repeat
for a total of 5 cycles.

1 / 23 / 2018

10 Min Clock
Muscle up work

2 Person Team
15 Min Amrap

5 T2B
7 Pullups
9 Box Jumps (24/20)

Complete entire round then switch.

1 / 22 / 2018

8 Min EMOM
Front Squat x 2 @70%

15-12-9
Squat Clean Thruster (115/85)
Burpee Over Bar

15 Min Cap

From 9/18/12

1 / 19 / 2018

20 Min EMOM
Min 1-5
5 Power Snatch (95/65)
1 Bar Muscle Up
Min 6-10
4 Power Snatch (95/65)
2 Bar Muscle Ups
Min 11-15
3 Power Snatch (95/65)
3 Bar Muscle Ups
Min 16-20
2 Power Snatch (95/65)
4 Bar Muscle Ups