061615 Strength and Conditioning
Power snatch clusters, 4x1.1, :10 rest between singles, 2:00 rest between sets
B1. Clean- grip deadlift, 3x6-8 @60% of 1RM, :60 rest
B2. Handstand push ups, 3x3-5 OR :20 handstand hold, :60 rest
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3 rounds for time:
6 hang power cleans (65/95)
6 shoulder to overhead
200m run
061515 Strength and Conditioning
A. Back squat, 4x4 @21x1, 2:00 rest between sets
B1. 1-arm DB overhead press, 3x4-6/arm, :60 rest
B2. Strict pull ups, 3x6-8 @21x1, :60 rest
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AMRAP in 6:00
35 double unders
10 alternating DB snatches
12 HR push ups
051115 Strength and Conditioning
Hang power snatch, 5x1, 2:00 rest between sets
+
On a 12:00 running clock, begin a round every 3:00
100m run
8 toes to bar
10 KB swings
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Not for time:
Accumulate 2:00 front leaning rest on ground
051015 Strength and Conditioning
Front squat, 4x4, 2:00 rest
B1. Strict pull ups or ring rows, 3x6-8, :60 rest
B2. 1-arm DB overhead press, 3x6-8/arm, :60 rest
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3 rounds for time:
10 thrusters (65/95)
8 burpees over the bar
30 double unders
060915 Strength and Conditioning
8:00 gymnastics skill work of choice
Power clean and jerk, 10x1 @moderate loads, begin a set every :60
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EMOM for 10:00
Evens- 100m run
Odds- 12 KB swings