070915 S&C

Back squat, 5x1, 2:00 rest

DB alternating walking lunges, 3x12, 2:00 rest

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5:00 @90%

10 burpees

100m run

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2:00 rest

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5:00 @90%

1 muscle up or 5 pull ups

8 alernating pistol squats

25 double unders

070615 Strength and Conditioning

 1 power clean + 1 front squat + 1 split jerk, 5x1, 2:00 rest

B.   Behind-the-neck shoulder press, 3x8-10, 2:00 rest

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AMRAP in 8:00

2 wall walks or 3-4 HSPU

8 power cleans (65/95)

10 HR push ups

30 double unders

070515 Strength and Conditioning

Overhead squat, 4x3, 2:00 rest

B1. L-sit DB press, 3x10-12, :60 rest

B2. Strict KTE, 3x6-8, :60 rest

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AMRAP in 7:00

6/side 1-arm DB thrusters

10 box jumps

200m run

070115 Strength and Conditioning

Back squat, 5x2, 2:00 rest between sets

Front rack lunges, 3x6-8, 2:00 rest

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AMRAP in 8:00

10 alternating DB snatches

8 toes to bar

25 double unders

200m run

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

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For 10:00

Evens- 100m run

Odds-  1-3 muscle ups OR 2 wall walks