Th. 4/16/15
Split Jerk – build to a heavy 2 – post load – Hang Power Snatch 5×3 – recv in 2″-4″-6″ do not go so heavy that you can not hit the landing positions – 4 Rounds Rx (135/103) 10 Hang Power Cleans 5 STO 10 BR BS Lunges (add 5 Burpees on the spot every […]
Wed. 4/15/15
Sumo Deadlift – Heavy 3 – post Load – Buy In – Tri Turn 4 Rounds 5 Pull Ups 5per side KB Snatch (any way) 20/16 10 WBS 20/14 10 Cal. row 15 DU 15 Singles Buy Out – Tri Turn (come in through door 2, the north door. That’s when the the clock stops […]
Tues. 4/14/15
SP – heavy set of 10 – 9-15-21-15-9 Tri. turn KB Swing BoxJump
Mon. 4/13/15
build to a heavy (unbroken) 2 cycles of the bear complex – post load – For Time Perimeter Run 10 Burpees 3 cycles of the bear complex iQ Run 10 Burpees 6 Cycles of bear complex Pat. Run 10 Burpees 9 cycles of bear complex – Rx (135/103) Bear Complex – you can not combine […]
