*Bar path work*

EMOM x 10

1 squat snatch

*build in weight as long as you maintain good form. Dont build if its not your day*


7 thrusters 75/55

7 pull ups

7 burpees

minimum work is 10 rounds. rest a few minutes and continue



Deadlifts 315/205

Box Jumps 24/20


3 giant sets of

20 weighted sit ups

20 banded good mornings

*feet can be anchored for sit ups and use a db on your chest for weight*


With a running clock

0:00 EMOM x 6 (3 Squat Snatches @ 70%)

10:00 EMOM x 6 (3 Squat Clean and Jerks @ 70%)

20:00 Death by Toes to Bar (starting at 4 reps)


2 x10 Back Squats

2 x 10 Push Press


Spend time on mobility

Death by 10 meters


AMRAP x 20

Clean 205/145

Muscle Ups

Sub chest to bar for muscle ups

Choose between options

A) EMOM x 10 

6 power snatches + 6 OHS 95/65

B) 3 Super sets of

30 sec hollow hold

60 sec superman hold

2 comments (Add your own)

1. AntonOvemi wrote:
Achat De Clomid Amoxicillin Dreams viagra prescription Cialis (Tadalafil)No Presciption Needed Efectos Viagra Jovenes Cialis En Suisse Pas Cher Clavulanic levitra without a script Z Viagra Ai Ragazzi cialis Cialis Von Bayer Pantoprazole From Canada Cheap Brand Name Viagra Ist Levitra Uberdosis viagra Secure Dutasteride In Internet Best Website Price On Line Viagra Dopo L'Eiaculazione Dutasteride Australia Buying Isotretinoin buy cialis Healthy Man Complaints

Thu, January 12, 2017 @ 3:50 AM

2. Kelbomaibia wrote:
Augmentin 875 Mg No Prescription viagra Cialis Kamagra Keflex Cellulitis Levitra Generic Online Buy Woma Viagra In Canada Acheter Viagra Sur Le Net Buy Viagra Tomar Propecia Antes De Hydrochlorothiazide Visa Arun Buy Cheap Priligy Online Uk Viagra Sale Prednisone Without Prescription Canada Buy Cialis Levitra 10mg Orodispersible Information Cialis Zollprobleme Lasix Furosemide Opiniones Cialis Generico Amoxicillin Side Effects In Pets Online Pharmacy Kamagra Finax Generic Propecia 1mg

Sat, June 17, 2017 @ 9:53 AM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.