Rx

Monday

EMOM x 30
1 Power Clean + 1 Front Squat + 1 Jerk
OR…
1 Squat Clean & Jerk.
** Begin at 75/55 and build as desired to a heavy single for the day.

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Rx

Monday

7 intervals (30 min cap)
10/8 Calorie Row OR 150m run
5 Hang Power Cleans, 185/135
10 Deadlifts, 185/135
10/8 Calorie Row OR 150m run
Rest 2 mins after each interval

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Rx

Monday

AMRAP 18
12 Hang Power Snatch
9 Box Jump Overs, 24/20
12 Thrusters
9 Bar Facing Burpees
** Min 0-6: 75/55
** Min 7-12: 95/65
** Min 13-18: 115/85

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Rx

Monday

0:00-7:00
4 Rounds for Time
15/10 Cal Bike or 15/10 Cal Row
7 Hang Barbell Clusters, 95/65
** Rest 8:00-12:00 **
12:00-20:00
4 Rounds for Time
15/10 Cal Row or 15/10 Cal Bike
7 Hang Barbell clusters, 135/95
** Rest 20:00-24:00 **
24:00-30:00
For time
75 Box Jump Overs, 24/20

** Cluster for this workout is a Hang Squat Clean + Thruster.

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