010615 Strength and Conditioning

Max out Friday

 (I'm going to max out with "fran" any takers?)  -Mark

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For time:

80 double under buy-in

Then 3 rounds of:

8 squat cleans (75/115)

12 TTB

010515 Strength and Conditioning

A. 8:00 skill work practice (double unders, handstand push ups, etc)

B. Power snatch cluster, 5x1.1 @70-80% of 1RM, :10 rest between singles, 2:00 rest between sets

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2 sets:

AMRAP in 3:00

12 thrusters (65/95)

burpees over bar in remaining time

:60 rest

score is total number of burpees 

010415 Strength and Conditioning

A. Front squat, build to a tough double in 10:00

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EMOM for 15:00

1st min: 6 push press (From ground,75/115)

2nd min: 12 wall ball

3rd min: :35 shuttle run

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Accumulate :90 handstand hold 

 

010315 Strength and Conditioning

A. 1 hang power clean + 1 power clean, 6x1, 2:00 rest

B. Front rack reverse lunges, 3x10, start heavier than last week, 2:00 rest

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AMRAP in 8:00

7 hang snatches power snatches (65/95)

9 CTB pull ups

300 meter row

020215 Strength and Conditioning

if you don't know, this is Collin. 

A.  Overhead squat, 5x3, 2:00 rest

B1. DB bench press, 3x3-5, :30 rest

B2. KTE, 3x8-10, 2:00 rest

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3 rounds for time:

12 goblet squats

8 burpees

40 double unders