7-1-16 The Devil

“The Devil”
30 – Wall Burpees,
30 – Push Press (80#/40#)
30 – Double Unders (3:1 Singles)
30 – Cal Row
30 – Russian Kettle Bell Swing (70#/53#)
30 – Box Jumps (20″)
15 – Box Jump
15 – Russian Kettle Bell Swing
15 – Cal Row
15 – Double Unders
15 – Push Press
15 – Wall Burpees

6-29-16

Clean and Jerk one minute on, one minute off for twenty minutes.

Start with a load that you can Clean & Jerk 10 reps in one minute without undue strain. If during the course of the 20 min you fail to complete the 10 reps this will count as an incomplete round. Your score will be the number of rounds you complete. Choose your load wisely. This will be tough, beware!

6-23-16

STRENGTH – Snatch
5×3 Heaving Snatch Balance (feet don’t move, load is light, work on hip speed)
5×3 Snatch Balance (feet move and loads can be heavier)

CONDITIONING
3-6-9-12-15-18-21
Wall Ball (20#-10’/14#-9′)
Push-up
Double Unders (4:1 singles)