Off Duty Chelsea Every minute on the minute for 30 minutes perform: 5 pull-ups 10 push-ups 15 squats If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments. On Duty Chelsea (Scaled) 10 rounds for time 5 pull-ups 10 push-ups 15 squats
Off Duty Oly Lift Prog W7D1 Snatch 5-5-3-3-1-1-1 Snatch High Pull 2-2-2-2 Front Squat 5-5-3-3-1-1-1 On Duty Rest day Roll and Stretch 10 minutes
Off Duty For time: 135-lb. snatches, 50 reps On Duty For time: 95-lb. snatches, 30 reps
Off Duty Split jerk 3-3-3-3-3-3-3 reps On Duty Power jerk 5-5-5-5-5 reps
Off Duty René 7 rounds for time of: Run 400 meters 21 walking lunges 15 pull-ups 9 burpees If you have a 20-lb. weight vest or body armor, wear it. On Duty René (Scaled) 4 rounds for time of: Run 400 meters 21 walking lunges 15 pull-ups 9 burpees Oly Lift Prog W6D3 Clean and…
Off and On Duty Rest Squat mobility work 5 minutes Stretch and Roll 15 minutes
Off Duty 5 rounds for time of: 155-lb. squat cleans, 7 reps 14 kettlebell swings, 1.5 pood On Duty 5 rounds for time of: 115-lb. squat cleans, 7 reps 14 kettlebell swings, 1 pood Oly Lift Prog W6D2 Overhead Squat 3-3-3-3-3 Split Jerk 3-3-3-3 Max rep push-ups 4 sets
Off Duty 4 rounds for time of: Row 500 meters 155-lb. overhead squats, 10 reps On Duty 4 rounds for time of: Row 500 meters 95-lb. overhead squats, 10 reps
Off Duty Snatch 1-1-1-1-1-1-1 reps Oly Lift Prog Snatch High Pull @ 70% of 1RM 3-3-3-3 Front Squat 3-3-3-3 On Duty Power snatch 5-5-5-5-5
Off and On Duty Rest Overhead squat mobility work 10min Stretch 10min
