08.15.18

Metcon (AMRAP – Reps)
6 min AMRAP
20 Alternating Front Rack Lunges (115/75)
20 Hang Snatch (115/75)
Max Front Squats (115/75)

rest 6 min before next amrap
Metcon (AMRAP – Reps)
6 min AMRAP
20 Front Squats
20 Alt. Front Rack Lunges
Max Hang Snatch

rest 6 min before next amrap
Metcon (AMRAP – Reps)
6 min AMRAP
20 Hang Snatch
20 Front Squat
Max Front Rack Lunges

08.14.18

Lil Sumpin (Time)
4 rounds
40 DU
20 dumbbell snatches (35/25)
30 Box Step Ups (24/20)
15 OH DB Squats (35/25) (swirtch arns as needed)
20 Pull Ups
10 TGU (35/25)
35 min cap

(See 7/16/18 for comparision)

08.13.18

Split Jerk (1-1-1-1-1-1)
Metcon (Time)
7 rounds
9 Ring Rows
11 Weighted Hollow Rocks (20/15)
13 min Cap