072415 S&C
Max out Friday
+
For time with a partner, one person working at a time
200m run (relay style, each person runs full distance)
then 3 rounds of
20 hang power cleans (65/95), bar cannot touch ground
20 burpees
then
200m run
072315 Strength & Conditioning
2 push press + 1 split jerk, 5x1, 2:00 rest
Power clean, build to a quick single in 10:00
+
3 sets for even times:
1-2 muscle ups or 2 wall walks
5 power cleans @60% of B
10 box jumps
2:00 walk rest
072215 S&C
Front squat, 5x5, 2:00 rest
+
EMOM for 8:00
Evens- 6-8 toes to bar
Odds- 3 power snatches (55-75/85-105)
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AMRAP in 8:00
6 thrusters (65/95)
8 bar-facing burpees
100m run
Pray for our brothers and sisters
072115 Strength and Conditioning
Clean-grip deadlift, 5x4 building each set, 2:00 rest
Behind the neck shoulder press, 3x6-8, 2:00 rest
+
10:00@90%
10 HR push ups
12 KB swings
14 wall ball
35 double unders
+
Not for time:
Accumulate :60 L-hang from bar
072015 Strength & Conditioning
New shirt maybe...what ya think?
1 squat snatch + 2 overhead squats, 5x1, 2:00 rest
B1. L-sit DB press, 3x8-10, :60 rest
B2. Strict toes to bar, 3x6-8, :60 rest
+
AMRAP in 6:00
1-2 muscle ups or 5 ring dips
10 front rack alternating lunges (65/95)
200m run