081315 S&C
Hang power snatch, 10x1 @moderate loads, begin a set every :60
Push press, 3x6-8, 2:00 rest
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3 sets:
AMRAP in 3:00
10 power cleans (65/95)
10 burpees
:60 rest
Rounds will continue through all three sets, pick up where you left off in the previous set
Score is total rounds for all three sets
081215 S&C
1 ¼ front squat, 4x3, 2:00 rest
B1. Ring dips, 3x8-10, :60 rest
B2. KB windmills, 3x4/arm, :60 rest
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Cycle through the following every 3 minutes (whatever time is left in the 3 min use for rest) with the goal of pacing. Try to stay moving the full 15 min. Keep a steady HR with big diaphragmatic breaths as you transition.
150m row
10 front rack alternating lunges
12 KB swings
14 wall balls
For 5 rounds
081115 S&C
3 clean-grip deadlifts + 2 hang power cleans + 1 split jerk, 4x1, 2:00 rest between sets
Snatch pull clusters, 3x1.1 starting @ 1RM and building, :10 between singles, 2:00 between sets
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AMRAP in 8:00
6 1-arm DB thrusters/side
2 muscle ups OR 2 wall walks
200m run
081015 S&C
Overhead squat, 4x4, 2:00 rest between sets
B1. DB shoulder press, 3x8-10, :60 rest
B2. 1-arm Farmers walk, 3xdown/back, :60 rest
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3 rounds for time:
5 TTB
10 burpee box jumps
30 double unders