123114 Strength and Conditioning

A. Squat clean and jerk, 12:00 technique work 

B. Segmented snatch grip deadlift (just off ground, below knee, mid thigh), 4x1@1RM and adding, 2:00 rest between sets

+

4 rounds for time:

250 meter row

12 KB swings

10 front rack walking lunges (66/95)

123014 Strength and Conditioning

A. Bench  press, 3-2-2-1, 2:00 rest between sets

+

EMOM for 15:00

1st min- 3 hang power snatches @65-85/85-105

2nd min- 7 TTB

3rd min- 10 wall ball

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Not for time:

Accumulate 2:00 hollow hold 

122914 Strength and Conditioning

A. Overhead squat, 5x3, 2:00 rest between sets

B1. Push Press, 4x3, :30 rest

B2. CTB pull ups, 4x6-8, 2:00 rest

+

AMRAP in 7:00

14 alternating DB snatches

10 burpees

30 double unders

it's Monday! You have new lifters!! Get some!!!!!

122614 Strength and Conditioning

Max out Friday. #tgimof

and for our Conditioning we have,  "Helen"  

3 rounds  

400 meter row  

21 Kb swings  

12 pull ups. 

Post time and Comments.   

122214 Strength & Conditioning

A. 8 min gymnastics practice. 

B. Back Squat 4-3-2-2 (2 min rest)

C. Metcon 

For reps  

60 sec work cycles 

Cal. Row

HRPU

KB Swings 

Pistol Squats 

60 sec rest