8/27

Squat
3-3-3-3-3

5 Rounds
10 DB Hang Squat Cleans (50s/35s)
10 DB Push Press (50s/35s)
10 DB Step Ups (50/35 on 24/20)*
*Hold one DB however you want on the step ups

Squat
Switched from low to high bar this week
175 across the board. These are hard to get used to!

Metcon:
13:54 w/30 pound DBs
Suckkkkkkkkksssss

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5/31

Snatch
3-3-1-1-1

21-15-9
DB Hang Squat Clean (45/30)
Over the Box Jumps (24/20)
Toes to Bar

3/6 @ 630

Back Squat
5-5-5

3 Rounds
1 Minute Row
1 Minute DB Hang Squat Cleans (45/30)
1 Minute Push-press (95/65)
Rest 1 Minute

BS
150-160-170

Metcon: 121RX

12/6 @ 6pm

30 Thrusters (95/65)
30 Pull-ups
30 Overhead Plate Lunges (45/25)
30 DB Hang Squat Cleans 40/25)
30 Hand Release Push-ups
30 KB Swings (53/35)
30 Presses (95/65)
Row 300m

Complete in any order.

19:54RX