10/3/15

20min EN2 row

10/1/15

20 min alt emom

10 bar over burpee

10 slamball 30#

9/30/15

100 Russian kbs for time 70#

Time: 4:00

Did 50, 15, 15, 20

9/29/15

20min alt emom

5 back squat 135

6 man makers 15 

9/28/15

10 RFT:

10 kbs 70#

10 burpees

Time: 13:18

9/24/15

20min alt emom

7 strict press 95

45sec dus

Did 6 sets of 7 press then had to drop to 5 reps. Tweaked rhomboid low trap on 3rd set

9/26/15

Powersnatch

4x75

4x95

3x115

3x135

1x145

1x155

3 tng powersnatch every 30sec for 4 sets

Rest 3min x 4

R1: 115

R2: 115

R3: 115

R4: 115

2k row 1:59 pace

30 DL 225 (all 6s)

Rest 2min

Time: 10:51

2k row 2:06 pace

20 Powerclean 135 (singles)

Rest 2min

Time: 12:00

2k row 2:06 pace

25 powersnatch 75 (all 5s)

100 dus

Time: 14:53