26 May 2017

A. 3 Sets: Single Arm DB Overhead Squat x 5 each arm As heavy as possible. Rest as needed. B. With a partner, complete the following for time: 1200m Row immediately followed by… 16 Rounds of: 9 Ring Dips / Bench-Side Dips / Pushups 12 DB Push Press 15 Box Jumps (24/20)

23 May 2017

A. Every 90s for 12 Minutes (8 Sets): Hang Power Snatch x 2 Build to heavy. B. Allie’s Birthday Workout 4 Rounds for Time: 5 Snatches 60 Double Unders 5 Squat Clean Thrusters (aka “Clusters”) Allie RX 70/50 RX 52/38 “Just a Person” RX 43/29