September 2016

10-1 wallballs 20/14 HSPU then 3:00 minutes find max rep clean and jerk 135/95

A. Back Squat 5-5-5-5 post heaviest B. Push Press 5-5-5-5 post heaviest

For Time: 3 rounds 20 power snatches 95/65 20 suitcase lunges tire flip 3 big or 6 small 50m sled push 400m run

Strength Back squat 3-3-3-3-3-3 find heaviest in 6 sets Conditioning AMRAPx8 8 cal row 8 thrusters 95/65 28 double unders

“Happy Labor Day” “Whitten” Five rounds for time of: 22 Kettlebell swings, 53/35 22 Box jump, 24/20 Run 400 meters 22 Burpees 22 Wall ball shots, 20/14  

Teams of 2 150 wallballs 100 kb swings 75 t2b 50 burpee box jump overs

Fitness total 2 Find a max for each Clean Overhead squat Bench press