PPLAdmin

1.  Work up to a 1RM Front squat 2. Front squat medley 10 reps @ 30%, 10 @ 40% , 10 @ 50%, 10@ 60%, max set @ 60% 3. 12 minute AMRAP 5 power cleans (135/95) 10 TTB 15 wall balls

1.  Work up to a 1RM Front squat 2. 12 minute AMRAP 5 power cleans (135/95) 10 TTB 15 wall balls

        7×2 pause at the knee snatches heaviest possible 3 sets of weighted pull ups, strict pull ups, max set of kipping pull ups each set consists of not coming off the bar. 3 sets of weighted ring dips, strict, max set of kipping.   Tabata Something Else! complete 32 intervals of

        Tabata Something Else! complete 32 intervals of 20 seconds of work followed by 10 seconds of rest for the following: pull ups push ups sit ups air squat

        7 min amrap 3 toes to bar 3 clean and jerks (135/95) 6 toes to bar 6 clean and jerks 9 toes to bar 9 clean and jerks and continue up the ladder by 3’s until time expires Remember come at 4 30, 530 and 6 30 for the fun!!!

                7 min amrap 3 toes to bar 3 clean and jerks (135/95) 6 toes to bar 6 clean and jerks 9 toes to bar 9 clean and jerks and continue up the ladder by 3’s until time expires Remember come at 4 30, 530 and 6 30

Rest day

Goat day OTMx20 even goat 1 odd goat 2

3 rounds for time 15 hang power cleans (135/95) 15 Burpees rest 5 to 10 minutes 5 rounds for time 35 double unders 200m run  

1. Work up to a 1RM push jerk 2. 2 sets of max rep push ups 3. OTM 12 minutes Even 5 HSPU Odd 1 to 3 muscle ups