011515 Strength and Conditioning
A. Bench press, 2-1-1-1; 2:00 rest between sets
B1. Back squat, 4x3, :30 rest
B2. HR push ups, 4x10; 2:00 rest
+
AMRAP in 8:00
6 power cleans (75/115)
12 alternating pistol squats
14 box jumps
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