051115 Strength and Conditioning
B. 1 squat snatch + 1 hang squat snatch, 5x1, 2:00 rest
+
AMRAP in 8:00
15 KB swings
10 alternating pistol squat
8 burpees
050915 Conditioning
lots a plate changing going on here.
30 OHS @ 115/75#
200 m sand bag carry
30 SH2OH #115#75
20 OHS @ 155/105#
200 m sand bag carry
20 SH2OH #115#75
10 OHS @ 185/135#
200 m sand bag carry
10 SH2OH #115#75
Then if you have the time and will
5 Hang Clean thrusters emom for 5 min at 60%
4 Hang Clean thrusters emom for 4 min at 70%
3 Hang Clean thrusters emom for 3 min at 80%
050815 Strength and Conditioning
#tgimof
Max out Friday
+
For time:
10 front squats (75-115)
2 wall walks
8 front squats
2 wall walks
6 front squats
2 wall walks
050715 Strength and Conditioning
1 push jerk + 1 split jerk, 5x1, 2:00 rest
B1. Pendlay row, 3x4-6, :60 rest
B2. Farmers carry, 3xdown/back twice, :60 rest
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3 rounds for time:
6 overhead squats (65/95)
12 HR push ups
100m run
050615 Strength and Conditioning
Back squat, 4x4, 2:00 rest
+
For 15:00
1st min- 5 shoulder to overhead (65/95)
2nd min- 8 alternating pistol squats
3rd min- :30 row @high effort
+
Not for time:
Accumulate 2:00 front leaning rest on ground