012815 Strength and Conditioning
Whoooo ' s gonna win?
A. Hang squat snatch, 5x2, 2:00 rest
B. Front rack walking lunge, 3x12, 2:00 rest
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3 sets for even times:
10 KB swings
12 HR push ups
15 wall ball
12 HR push ups
10 KB swings
2:00 rest
012615 Strength and Conditioning
Power clean cluster,
5x1.1 @ 75-85% of 1RM,
:10 rest between singles,
2:00 rest between sets
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EMOM for 15:00
1st min: 10 pistol squats
2nd min: 8 TTB
3rd min: :30 row @90%
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Accumulate :90 sorenson hold
012615 Strength and Conditioning
Back squat, 6x2; 2:00 rest between sets
B1. 3x4-6 DB shoulder press, :30 rest
B2. 3xAMRAP Strict pull ups; 2:00 rest
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AMRAP in 7:00
10 DB squat cleans
12 box jumps
40 double unders
012215 Strength and Conditioning
A. Snatch, 12:00 technique work. Focus on form over weight
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AMRAP in 7:00
8 hang power cleans (65/95)
10 KTE
250 meter row
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4:00 rest
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AMRAP in 7:00
3 wall walks
10 front rack walking lunges
10 burpees