Guest User 9/22/14 Guest User 9/22/14

Tues 9/23

A. Front Squat, build to a heavy double in 15:00

EMOM for 15:00

1st min- 3 man makers

2nd min- 7 TTB

3rd min- 7-10 HSPU

Not for time:

bear crawl down/back x2

Guest User 9/21/14 Guest User 9/21/14

Mon 9/22

A. 1 push jerk + 1 split jerk, 5x1, 2:00 rest between sets

AMRAP in 6:00

8 hang power snatches (65/95)

12 alternating pistol squats

100 meter run

3:00 rest

AMRAP in 6:00

8 squat cleans

10 CTB pull ups (65/95)

250 meter row

Guest User 9/18/14 Guest User 9/18/14

A. Max out Friday

For time:

400 meter run

30 sit ups

20 HR push ups

10 burpee pull ups

20 HR push ups

30 sit ups

400 meter run

Guest User 9/17/14 Guest User 9/17/14

A. 5:00 double under or pistol squat practice

B. Power snatch clusters, 6x1.1, rest :10 seconds between singles, rest 2:00 between sets

5 sets against a :60 running clock:

10 KB swings

max thrusters in remaining time

:60 rest between sets

Guest User 9/16/14 Guest User 9/16/14

A. Squat snatch, 10x1 @ moderate loads, begin a set every :60

4 sets for even times:

10 power cleans (85/125)

10 shoulder to overhead

10 bar facing burpees

2:00 rest between rounds

400 meter run cool down