051215 Strength and Conditioning
Front squat, 4x3, 2:00 rest
+
EMOM for 8:00
Evens- 8 alternating DB snatch, heavy
Odds- 10 box jump overs
+
4:00 rest
+
EMOM for 8:00
Evens- 100 meter run
Odds- 12 wall balls
051215 Strength and Conditioning
A) 10 min hand stand/hand stand walk practice. (There is no space next door anymore For doing pull ups)
B) 3 deadlifts + 2 hang power cleans + 1 split jerk, build to a max of the complex in 12:00
+
4 rounds for time:
12 DB thrusters
200m run
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%