3 Rounds:
200m Run
10 Thruster (115/75 lbs)
Max Pull-up Rx1= (95/65)
12 Minute Cap Barbell Complex
12 Minutes to Establish a Max:
5 Deadlifts
4 Hang Cleans
2 Cleans
Friday - 9/21/18
Thursday - 9/20/18
Wednesday - 9/19/18
Tuesday - 9/18/18
Monday - 9/17/18
Friday - 9/14/18
"The Dig Dug"
12 Minute AMRAP:
7 Burpee Box Jumps (30/24")
12 Dumbbell Hang Clean & Jerk (50/35 lbs)
11 Wall-Ball (25/15 lbs)
"The Upside Down"
12 Minute AMRAP:
8 Alternating Dumbbell Squat Snatch (50/35 lbs)
16' Dumbbell Waiter Lunge (50/35 lbs)
8 Handstand Push-up
16' Dumbbell Waiter Lunge (Opposite Arm)
