12-12-19

3 Sets:
7 x Single Arm Dumbbell Bench Press (Each Side) 50#

10 air squats

STRENGTH:

10 DBALL FRONT SQUATS FOR TIME (100/75) 

25 sec

AFTER COMPLETE 50 AIR SQUATS FOR TIME

1:14 ub

WOD:

10 MINS TO FIND A HEAVY SQUAT CLEAN

205

THEN..
4 ROUNDS:
5 SQUAT CLEANS @ 60% - 135#
15/12 CAL ROW
20 WB

Time: 10:48 ub

Cleans were fast singles

12-10-19

Silverback Primer
3 Sets For Quality:
8 Suitcase Deadlifts (Each Side)
12 Double Kettlebell Front Rack Step-ups (6 Each)

115 on bar, 16kg kb ea arm

Conditioning
"Power Move"
AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24"/20")

R: 5+1 ohs ub. Rested about 20 sec between bj and snatch