Monday, August 6, 2018


A. Hang Squat Clean
- build to tough set of 3 reps

One set every 2 min for 12 min 

B. Front Squat 1&1/4
- 3 x 3 reps

One set every 2 min for 6 min


"Three's Company"

3 sets
- 45 sec on; 15 sec off to rotate
score is max reps

1. Hang Squat Clean

F: KB Front Squat

P: 115/75#

S: 155/105#

2. Strict Pull Up [any grip]

F: Jumping Negatives
[sub down to ring rows if this is too challenging]

P: Strict Pull Ups

S: Strict CtB Pull Ups

3. Airbike/10m Shuttle Run/Sled Push

Airbike =1pt each cal; 
10m Shuttle run/sled = 1pt each 10m

all groups