Workout for September 1, 2014



Strength

Squat Clean Thruster 6x2

Every 2 Min/Same Weight


Metcon

Partner Workout

20 Min AMRAP 

12 Box Jumps 30/24

9 Hang Power Cleans 185/125

6 HSPU

Partner one completes 1 full round.Then partner two completes 1 full round. This will continue until the 20 min is up. Score is total reps

Workout for Friday August 29, 2014



Strength

OHS 5x2 85%

Every 2 Min/Same Weight


Strength

Back Squat 1x20

Add weight from last week


Metcon

For as long as you can continue, up to 30 Min:

1 Muscle Up every 15 sec

Or

10 Pull-ups and 10 Ring Dips every minute

Scale down the reps for pull-ups and ring dips