5 round circuit

5 push press
7 24" box jump
9 pull-ups
52 meters farmers walk
5 rounds as fast as possible

No matter what!!!!

No matter what the obstacle or task,
You are strong enough to make it through!

No matter what distance the finish line is,
Pace yourself to complete the race!... See More

No matter how seasoned in years you may be,
Your wisdom is more valuable than youth!

No matter how hard today appears to be,
You can make it because you are here!

Keep pressing on,
Don’t lose sight of your dreams and be determined,

No Matter What!
-Rita Chapman

light work- snatch complex

1 hang power snatch
1 hang power snatch + overhead squat
1 hang squat snatch
1 full snatch for 15 minutes
then 30 power snatches for time # 70

Saturday

1 power clean
1 front squat
1 push press
1 back squat
1 push press, 7 consecutive sequence
+ 24" box jump 5 reps
clapping push-ups 5 reps
kipping pull-ups 5 reps
This is only 1 round, perform 3 rounds as fast as possible. 125lbs-135lbs barbell

short training clip..

recovery training

15 mins non stop(as many rounds as possible/ as fast as possible without sacrificing form)
2 power cleans 75% Bw
2 front squats 75% bw
2 push press or push jerk 75% bw
5 toes to bar

power clean

POWER CLEANS 75% of body weight 30 reps
+ kipping pull-ups 10 reps
+ push-ups 10 reps
+ old school sit-ups 10 reps
+ 24" box jump 10 reps
3 rounds AFAP, Go for time.