200m run
4 bear crawls
15 db pushpress
3rds

6:35

Monday

back squats
5x5

1000m row

snatch pulls
3x3

squat clean+2 front quats+1 jerk
3x3

wednesday9/23

400m run
30 mountain climbers
20 o'head lunges
10 broad jumps
3rds

10:55

tuesday

hang snatch
3,3,3,3 @70%

power clean
3,3,3,3 @70%

Monday 9/21

10 wallball
5 burpees
200m run
rds in 15 min

7rds +wb+burpees

wednesday

15 rack position lunges(55lb)
15 SDHP (55lb)
15 pushups
400 m run

4rds

17:38

tuesday

worked on snatches and clean&jerks

Monday

45 degrees of suck

45 kb swings(35lb)
45burpees
45ned ball cleans
45dips
45 kb swings

13:25

200m run
5 db snatches(each) 25lb
10 pullups
5 high box jumps

10:21

400m med ball run(14lb)
20 med ball cleans(14lb)
5 lengths of bear crawls

3rds

15:13

strict press: 3x5

55,60,65,70,75

tuesday

snatch balance
3x3 60%

hang snatch pulls
3x5 70%

squat cleans
2x4 80%

87, 99, 99, 99

fight gone better

fight gone better

wallball
hang cleans
box jumps
push press
burpees

291

definently wasnt better!

50 double unders
25 burpees
40 double unders
20 burpeees
30 double unders
15 burpees
20 double unders
10 burpees
10 double unders
5 burpees

6:59

worked on snatches
and got up to 99lbs x 1