011015 Strength and Conditioning

Boom! Bang! Zoom! 

A. Clean and jerk, 12:00 technique work (nothing above 80% work on accumulating 24-30 reps)

+

EMOM for 15:00

1st min- 12 alternating pistol squats

2nd min- 10 box jump overs

3rd min- :35 row @ high effort

+

Accumulate 2:00 L-sit

010915 Strength and Conditioning

A. 1 snatch balance + 2 overhead squats, 5x1, 2:00 rest

B1. DB bench press, 3x6-8, :30 rest

B2. Weighted overhead walking lunges, 3x12, 2:00 rest

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AMRAP in 7:00

10 burpee pull ups

12 KB swings

50 double unders

010715 Strength and Conditioning

A) 2 thrusters EMOM - begin at 50% 1rm and add load ever round. 

B) Load, Lift, and Carry  

1 stone loads @ 42" 

Keg carry 50'

3 Deadlift #365

Farmers Walk monster bells 100'

Rest 1:1  

5 rounds

010615 Strength and Conditioning

Max out Friday

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

+

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

+

2 sets:

AMRAP in 3:00

12 thrusters (65/95)

burpees over bar in remaining time

:60 rest

score is total number of burpees