6/19/2019-WEDNESDAY WORKOUT

STRENGTH E3mom X 4 Sets build To A 5rm Back Squat METCON 21-15-9 Front Squat (135/95) KB swings (70/53) 400m run after each set  

6/18/2019-TUESDAY WORKOUT

METCON a1. 1/2 kneeling KB press holding handle x 10 each arm a2. Strict T2B x 10-12 a2. :15-:30 Ring Dip Hold At Top + :15-:30 Ring Dip Hold at Bottom x4 Sets STRENGTH E4mom x 4 rounds 25 cal row 15 hang clean and jerks 15...

6/17/2019-MONDAY WORKOUT

STRENGTH 4 Sets Build To A Max Pause Power Snatch (pause at knee for :01 count) X 2 + 2 Ohs (:01 Pause At Bottom) METCON 100 Db Snatches must Alternate (50/35) EMOM 10 Wallballs (20/14) *start with wall-balls

6/14/2019-FRIDAY WORKOUT

STRENGTH a1. Lateral Crossover Stepup/10 In A Row each leg(dbs in hand) a2. Chest Flys X 12-15 @31×1 a3. Me Flex Arm Hang (supine grip) x 4 Sets METCON 400m Run 21 box jump overs 21 c2b pull-ups 400m Run 15 box jump overs 15 c2b pull-ups 400m Run 9 box jump overs...