Mark Messer 6/29/15 Mark Messer 6/29/15

063015 Strength and Conditioning

2 hang power cleans + 1 split jerk, 5x1, 2:00 rest

Snatch pull clusters, 3x1.1.1 @1RM snatch, :10 between singles, 2:00 between sets

For 10:00

Evens- 100m run

Odds- 1-3 muscle ups OR 2 wall walks

Mark Messer 6/17/15 Mark Messer 6/17/15

061815 Strength and Conditioning

1 power clean + 1 hang power clean + 1 split jerk, 5x1, 2:00 rest between sets

Front rack lunges, 3x10-12, 2:00 rest

10:00 @ 90%

200m run

12 KB swings

10 burpees

2 wall walks

Mark Messer 6/16/15 Mark Messer 6/16/15

Front squat, 4x3, 2:00 rest

EMOM for 12:00

1st min- 1-2 muscle ups or 5 pull ups

2nd min- 8 alternating pistol squats

3rd min- 10 box jumps

Not for time:

Accumulate 10 alternating moderate TGU

Mark Messer 6/15/15 Mark Messer 6/15/15

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

3 rounds for time:

6 hang power cleans (65/95)

6 shoulder to overhead

200m run

Mark Messer 6/14/15 Mark Messer 6/14/15

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

AMRAP in 6:00

35 double unders

10 alternating DB snatches

12 HR push ups