011615 Strength and Conditioning
A. 1 squat clean + 1 front squat, 6x1, 2:00 rest between sets
+
EMOM for 12:00
1st min: 6 alternating DB snatch, heavy
2nd min: 8 burpees
3rd min: 12 wall balls
+
Not for time:
Accumulate 3 prowler push down/back
011415 Strength and Conditioning
#strongmansaturday
Warm up
EMOM for 12 min
3 Dead lift : start at 60% and end at 90%
Then
5 stone loads
10 bench press #250
15 squat cleans #185
20 strict hand stand pushups
25 GHD situps
30 KB swings #34k
35 wall balls
40 burpees
45 pullups
50 walking lunges #135
011215 Strength and Conditioning
Max out Friday
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For time:
9-7-5
Power snatches (65/95)
TTB
HR push ups
011215 Strength and Conditioning
name the band, go!
A1. Push press, 5x3, :30 rest
A2. CTB pull ups, 5x6, 2:00 rest
TGU, build to a tough single in 6:00
+
AMRAP in 8:00
3 wall walks or 6 HSPU
6 power cleans (75/115)
9 front squats
40 double unders
011115 Strength and Conditioning
1 snatch pull + 1 squat snatch, 5x1, 2:00 rest between sets
Back squat, 3x4, 22x1 tempo, 2:00 rest
+
4 sets for even times:
6 deadlifts (135/185)
8 burpees over the bar
10 KTE
:60 rest