050115 Strength and Conditioning

A. Back squat, 5-4-3-2 @ 21x1 tempo, 2:00 rest

B1. Push press, 3x4, :30 rest

B2. Ring dips, 3x5-7, 2:00 rest

+

3 rounds for time:

15 wall balls

12 HR push ups

9 KB swings, heavy

033115 Strength and Conditioning

A. Power snatch, 5x2 touch and go @moderate weights, 2:00 rest

B1. DB farmers carry, 3x3 down/back twice, :30 rest

B2. Strict pull ups, 3x5-7, 2:00 rest

+

AMRAP in 6:00

8 burpee box jump overs

8 alternating DB snatches

30 double unders

033015 Strength and Conditioning

A. 10:00 15.5 movement prep

+

15.5

For time:

27-21-15-9

Row calories

Thrusters (65/95)

Scaled:
For time
27-21-15-9
For time:
Row calories
Thrusters (45/65)

Last open workout of the year! Leave it all out there!! 

032715 Strength and Conditioning

Max out Friday

+

For time:

12-9-6-3

Thrusters (65/95)

HR push ups

032615 Strength and Conditioning

If you ever wondered...

Squat clean and jerk, 5x1, 2:00 rest between sets

B1. Snatch pull, 4x1 @ 1RM of max and adding, :30 rest

B2. HSPU or Handstand negatives, 4x4-6, 2:00 rest

+

AMRAP in 6:00

8 TTB

10 box jumps 

10 deadlifts (95/135)