180619:

Back Squat
70% x 3
80% x 3
90% x 3+
2:00-3:00 min b/t

–then–

“Anchors Away”
5 Rounds, On the 3:00:
18 Wall balls (20/14)
12/9 Calorie Row
6 Lateral Burpees over Rower

—
630 Skills: Squat night

180618:

Hang Power Snatch x2 + Power Snatch x2
Every :90 x5 sets. Ascending.

–then–

“Snake Burn”
For Time:
21-15-9:
Power Snatch (95/65)
Chest to Bar Pull-Ups

180617:

“Frellen”
Teams of 2:
400 m run
21 Thrusters
21 Swings
21 Pull ups
Immediately into…
400 m run
15 Pull ups
15 Thrusters
15 Kettlebell swings
Immediately into…
400 m run
9 Pull ups
9 Thrusters
9 Kettlebell swings
NOTE: Both athletes run, cannot start thrusters until both are in gym, all reps done by both athletes.

180616:

“50-8”
For Time:
800 Meter Run
50 Overhead Squats (45/35)
800 Meter Run
50 Thrusters (45/35)
800 Meter Run
50 Front Squats (45/35)

180615:

Back Squat
65% x 5
75% x 5
85% x 5+
2:00-3:00 min b/t.

–then–

“Slayer”
AMRAP 12:
40 Dumbbell Snatches (50/35)
30 Toes to Bar
20 Handstand Push-ups
10 (per arm) DB Push Jerk (50/35)