Month: September 2018

00:00 – 10:00 – Back Squat 5×5, 70% Every 2 min then (keep bars out) 10:00-15:00 5 min AMRAP  10 KBS (70/50) Overhead 5 Burpee

S2O – every 90 sec 2 x 2 Strict Press then 2 x 4 Push Press then 2 x 6 Push Jerk (add weight as

Snatch Work 00:00 – 5:00 – 5 Min EMOM of Muscle Snatch (75/45) of 7 reps Focus on fast hips, and fast transition 5:00-15:00 –

Semi or Full Cleans – For Time – 15 min cap  10 @ 65% 8 @ 65% 6 @ 80% 4 @ 80% 2 @

HERO WOD – MCGHEE: 30 MIN AMRAP Partner AMRAP in 30 minutes of: 5 DL 275/185 13 Push-ups 9 Box jumps, 24/20 BEN’s twist –