052715 Strength and Conditioning
1 power clean + 1 hang power clean, 5x1, 2:00 rest
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For 12:00
1st min- 1-2 wall walks or 1 muscle up
2nd min- 6 shoulder to overhead (65/95)
3rd min- 8 row calories or :25 airdyne hard
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Not for time:
60 hollow rocks
052615 Strength and Conditioning
Front squat, build to a heavy single in 12:00
B1. Bench press, 3x3
B2. Farmers carry, 3xdown/back twice
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AMRAP in 6:00
10 DB thrusters
8 CTB pull ups
100m run
052215 Strength and Conditioning
Max out Friday
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For time:
10 shoulder to overhead (65/95)
15 box jumps
400 meter run
15 box jumps
10 shoulder to overhead (65/95)
052115 Strength and Conditioning
Muscle up practice, 8:00 technique work
Clean and jerk, 5x1, 2:00 rest between sets
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4 rounds for time:
8 deadlifts (135/185)
10 HR push ups
100m run
052015 Strength and Conditioning
A. 1 power snatch + 1 hang power snatch, 5x1, 2:00 rest
B1. Front rack reverse lunges, 3x10, :60 rest
B2. DB 1-arm row, 3x4-6/arm, :60 rest
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AMRAP in 6:00
15 wall balls
10 burpees