011315 Strength and Conditioning

A. 1 squat clean + 1 hang squat clean, 5x1, 2:00 rest between sets

B1. Snatch pull, 4x1 @1RM and adding, :30 rest

B2. 5 HSPU or 2 wall walks, :90 rest

+

5 rounds for time:

15 wall ball

400 meter row

011315 Strength and Conditioning

A. Snatch balance, 6x1, 2:00 rest between sets

B. Split jerk, build to a tough single in 10:00

+

EMOM for 12:00

Evens- 5 overhead squats (65/95)

Odds- 8 bar facing burpees

011216 Strength and Conditioning

A.     Push press, 5x3, 2:00 rest between sets

B1. Pull ups, 3x6-8

B2. 1 arm DB row, 3x4-6

+

AMRAP in 7:00

12 alternating DB snatch

8 burpees

25 double unders

010815 Strength and Conditioning

Max out Friday

+

For time:

1 wall walk

5 clean and jerks (65-85/95-115)

2 wall walks

4 clean and jerks

3 wall walks

3 clean and jerks

2 wall walks

4 clean and jerks

5 wall walks

1 clean and jerk

010815 Strength and Conditioning

A. 10:00 gymnastics practice (pull ups, muscle up transitions, HSPU, etc)

B. Front squat, 5x2, 2:00 rest between sets

+

For reps:

:60 HR push ups

:60 burpee pull ups

:60 row cal

:60 KB swings

:60 double unders

:60 rest

x2