6/30/2016

  Strength 3 Hang Power Cleans EMOM x 10 min – heaviest possible- Conditioning 12 min AMRAP 12 Pistols (alternating) 8 Sumo deadlift high pull 115/75 6 Strict Handstand Push up

6/29/2016

  Nancy 5 rounds for time 400m run 15 Overhead Squat 95/65

6/28/2016

  Strength Find Rep max of following complex: 1 push press + 2 Push jerk Conditioning For time: 21 Power Clean and Jerk 155/105 100 Double Under 15 Power Clean and Jerk 155/105 80 Double Under 9 Power Clean and Jerk 155/105 60 Double Under 13 min CAP

6/27/2016

  Strength 2 Back Squats every 2:00 for 10 sets (18 mins) @85% Conditioning 9 min AMRAP 9 Chest to bar pull up 6 Burpee Box Jump over 24/20

6/23/2016

  Strength 5RM Front Squat Conditioning 12 min AMRAP 20 Wall Ball 20/14 20 Box Jump 24/20

6/22/2016

  “Diane” 21-15-9 Deadlift 225/155 Handstand push up

6/21/2016

  Strength 2 Strict Press EMOM x 12 min @ 80% of 1RM Conditioning 15-10-5 Power Snatch 165/115 Bar Muscle up *15 min cap*

6/20/2016

  Strength 4×3 Hang Squat Clean @85% of 1RM Conditioning 10 min AMRAP 5 Hang Squat Clean to Thruster 135/95 10 Burpee 30 Double Under

6/16/2016

Strength 3RM Push Jerk Conditioning 9 min AMRAP 6 Hang Power Clean 155/105 6 Handstand Push ups

6/15/2016

  Regional event 11.4 For time: 100 Pull up 100 KB Swing 53/35 100 Double Under 100 Overhead Squat 95/65 *25 min CAP*