080515 S&C
Split jerk, build to a max in 14:00
Clean pull, 5x1 @ 1RM and adding, begin a set every :60
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4 sets for even times:
10 HR push ups
15 KB swings
30 double unders
2:00 walk rest
080415 S&C
Back squat, 4-4-3-2, 2:00 rest
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For 8:00
Evens- 2 wall walks or 4 handstand push ups
Odds- 10 box jumps
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AMRAP in 8:00
100m run
8 thrusters (65/95)
6 CTB pull ups
080315 Strength and Conditioning
Power snatch clusters, 4x1.1, 2:00 rest
B1. DB bench press, 3x4-6, :60 rest
B2. 1-arm DB carry, 3xdown/back, :60 rest
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AMRAP in 7:00
6 toes to bar
8 burpees
12 wall balls
072915 S&C
1 squat clean + 1 hang squat clean, 4x1, 2:00 rest
B1. Snatch pull, 3x1 @100% 1RM and building, :60 rest
B2. DB bench press, 3x6-8, :60 rest
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AMRAP in 8:00
10 box jump overs
10 alternating DB snatches
30 double unders