Greg Mountain

2/6/24 5 rounds 3 power cleans 185 / 125 10 toes to bar 3 power cleans 10 V-ups

2/5/24 3 rounds 400m run or 500m row ( if raining) 21 back squats 135 / 85 15 burpee pull ups

2/2/24 AMRAP 15 10 hang snatch 115 / 75 20 push ups 30 airsquats

2/1/2024 10 rounds , rest 1 :1 with partner 200m row 3 clean and jerk – pick a moderate load and stick to it , singles are fine.

1/31/24 For time : 800m run 40 double unders 20 DB snatch 50 / 35 10 bar muscle ups 400m run 10 bar muscle ups 20 DB snatch 40 double unders 800m run

1/30/2024 8 x 3 Front Squat pause for 3 seconds on first rep in the bottom , other 2 reps normal pace. build in load every 2 sets Cash out : 6 rounds on a running clock 15 second hanging L – sit rest 15 seconds 30 seconds hollow hold rest 15 seconds 45 second

1/29/24 10 rounds for time 12 cal machine 10 KBS 53/35 8/6 ring dips

1/26/24 20 min amrap 5 squat cleans 155 /105 10 pull ups 15 cal machine

1/25/24 A. press 4 x 4 ( no missed reps is the goal ) b. push press 4 x 3 c. push jerk 4 x 2 D. AMRAP 12 rotate full rounds 20 dubs 5 2xDB DL 5 2xDB Hang clean 5 2xDB shoulder to overhead

1/24/24 6 x 2 min rounds , rest 2 min row 250m / 200m Odd rounds max snatch 115 / 75 even rounds max wall balls score total snatches and total wall balls.