I apologize for falling behind a little on this blog this past few days, Growlers. I am in the process of creating a new, unified blog, but it will take me about a week to get it finished. You are welcome to continue to blog here for recording purposes, since I am not planning on deleting this blog, even once it becomes inactive.

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2 Deadlifts on the minute every minute for 10 minutes @ 75% – accumulate as many Double-Unders as possible in the time between lifts.

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Row 2k

Notes:

-Split Jerk practice should be mostly technique work, but if the athlete is proficient they may move to heavy singles.

6 Muscle-Ups
30 Wall Ball (20/14lb)
12 HSPU
15 Power Cleans (135/95lb)

Notes:

-30 minute time limit.

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15 minute AMRAP of:
21 Pullup-Toes to Bar
15 Split Jumps
9 Front Squats 60% of 1rm

Notes:

-Pullup/Toes to Bar is a combo movement of 1 Pullup followed by 1 Toe to Bar. The 2 movements together equal one rep.

-Split Jumps are 1 per jump.

Make up Friday

-rest 2 minutes-

15 minute AMRAP of:
1 Rope Climb (we will do 2 because our rope is short)
3 Squat Cleans @ 205/135lbs
6 Weighted Pullups 35/20lbs
12 Slapping Pushups

ROAR = as Rx’d
GROWL = Clean 164/110
SNARL = Clean 142/95
PURR = Clean 125 or less/Clean 80 or less

Just a few more months til spring...

Make up Monday-Wednesday

For time.

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3 rounds for working time of:

20 Pullups
25 OHS 95/65lbs
30 Row For Calories
-rest 3 minutes

Notes:

-Back Squats must stick to exact rest cycles.