Wednesday 07/06/16

EMOM 15 Clean + Front Squat + Jerk Build up during the first 6 rounds then 6 Min AmRep Clean & Jerk 225/155

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Friday 07/01/16

10 Min EMOM 5 Strict Chest to bar Pull ups then 10 Min Amrap: 50 Double unders 5 Muscle Ups

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Thursday 06/30/16

Pause Back Squat (3 second at bottom) 3-3-3-3-3 then For Time: 40 Zercher Slosh Pipe Squats 40 KB Swing 2/1.5 400m Run 40 GHD Situps 40 Dumbbell Hang Squat Clean 40/30

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Wednesday 06/29/16

Shoulder Press 3-3-3-3-3 then 21-15-9 reps for time: Split Snatch 115/75 KB SDLHP 2/1.5 300m Run

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