3 minute intervals

TBT...one of my favorite moments at the RRL.  Alan wrestling with Kyle Maynard.  Kyle put him in the Jawbreaker and almost broke his jaw.  Good times

RRL Warmup

1.

50 double Unders

10 Overhead Walking Lunge

10 Ring Pushups

30 second Handstand hold

Not for time

2.

Run 400 m

10 Push Press @ 95 pounds

5 pullups or Muscle Ups

Complete this every 3 minutes x 5 rounds

Start at 0,3,6,9,12

Do the round as fast as you can, if you finish early, rest for the remainder of the 3 minutes

5k/Push Press

Stretching in the Garage post workout

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RRL Warmup

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Run 5K afap

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Push Press

5-5-3-3-3-1-1-1-1-1

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Stretch/Yoga/Mobility

My Courage Dog...Gus

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RRL Warmup

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Behind the neck Push Press + Behind the Neck Jerk

1-1-1-1-1 Work to 1RM

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FT: 1000 m, Push-ups and Snatches : 10 mins 31 secs | Rx'd

Run, 1000 m

100 Push-ups

10 Snatches, 135 lbs

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Olympic lifting

I know that this bears an uncanny resemblance to me...but it is not.  That is Dimitry Klokov showing how its done!

Warm up

10 KB Swings

10 dips

10 Lunges with 45 pound bar

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3x3 clean complex from blocks- clean pull+hang squat clean from knee+ push press @95

3x3 Clean complex from blocks  at 135

2x5 back squat at 135 lbs

3x3 Jump squats + land in bottom of squat @135

3x3 Jump squats + land in bottom of squat @225

3x3 behind the neck push press + Snatch balance at 115 lbs

7x2 behind the neck push press + Snatch balance at 135 lbs

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Run/Thruster

Push Press

3-3-3-3-3

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AMRAP 12 mins: 200 m and Thrusters

Complete as many rounds as possible in 12 mins of:

Run, 200 m

12 Thrusters, 115/75 lbs

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Still Water Runs Deep

6 minutes

Oly Saturday

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Warm up

5 box jumps

10 T2B

7 Clap Pushups

x 3 rounds

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Snatch complex

To the knee and hold/ to the knee and hold then snatch then 1 full snatch from ground

@95, 115, 135, 135

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Clean

Build to best C&J double

225 today

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5x3 Clean Pulls @ 225

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2 push press/1 front squat/1 jerk

5x4 @ 135