Gym medium
Deadlift 4-4-4-4-4-4

Deadlift 4-4-4-4-4-4 Use the heaviest weight you can for each set. Rest as needed between sets.

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AMRAP 10 mins: Bear Crawls, Toes-to-bars and Broad Jumps

Complete as many rounds as possible in 10 mins of: Bear Crawl, 100 ft max rep Toes-to-bars Broad Jump, 100 ft

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Rows, Burpee Box Jump Overs, Double Kettlebell Front Squats, Chest-to-bar Pull-ups, AbMat Sit-ups

Minutes 0-5: AMRAP Row for Calories Minutes 6-10: EMOM 7-10 Burpee Box Jump Overs (24/20) Minutes 11-15: EMOM 12 Double Kettlebell Front Squat (2x24/2x16) Minutes 16-20: EMOM 3-5 Chest to Bar Pullups + ME Sit ups Minutes 21-25: EMOM 7-10 Burpee Box Jump Overs (24/20) Minutes 26-30: AMRAP Row for Calories

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Every 2 mins for 12 mins: Power Cleans, Front Squats and Split Jerks

Every 2 mins for 12 mins do: 1 Power Clean, pick load 3 Front Squats, pick load 2 Split Jerks, pick load

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Heartbreak Kid

3 rounds for time of: 10 Front Squats, 185/135 lbs 20 Chest-to-bar Pull-ups 50 Double Unders

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Nothing assigned for September 28, 2016

Black Box Barbell

Staircase Clean : 1-1-1

Staircase Clean 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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Black Box Barbell

Clean Pull 5-5-5-5-5

Clean Pull 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

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Black Box Barbell

Hang Muscle Snatch (From Hip) : 5-5

Hang Muscle Snatch (From Hip) 5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

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