072915 S&C

1 snatch balance + 1 overhead squat, 5x1, 2:00 rest

+

For 12:00

1st: 2-3 muscle ups or 5 pull ups

2nd: 5 hang power snatches (65/95)

3rd: 100m run

+

2 sets:

:40 row @95%

2:20 rest

072815 S&C

Clean-grip deadlift, 5x3 building each set, 2:00 rest

B1. Pistol squats, weighted if possible, 3x10, :60 rest

B2. Handstand push ups, 3x4-6 OR :20 handstand hold, :60 rest

c.

3 sets for reps:

:60 row cal

:60 HR push ups

:60 KB swings

:60 rest

072715 S&C

Front squat, 5x4, 2:00 rest

CTB pull ups, 6x5, begin a set every :60

+

AMRAP in 10:00

200m run

14 wall balls

8 burpees

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