January 23, 2015

Skill work:
Snatches

A.) 6 min AMRAP
10 walking lunges w/ 30lb dumbbells
10 box jumps (24″)

Rest 2-3 minutes..

B.) 6 rounds
30 second sprint
10 dumbbell thrusters (20lbs each)
Rest 1 minute

Rest 2-3 minutes..

C.) 6 min EMOM
15 double unders
10 GHD’s (or situps) with 10lb medball overhead

August 14, 2014

5 sets:

5 x back squat @ challenging weight
10 toes to bar
(2 min rest between sets)


For time:

50 calorie row
40 toes to bar
30 power cleans
20 pull ups
10 handstand pushups or regular pushups

**also ran 1/2 mile warm up & 1/2 mile cool down to & from home.. But that’s optional. 😉