082815 S&c

Mvt Styles 530pm Tues Thurs with Collin

A Max out Friday

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For time with a partner: (one person working at a time)

100m run (together, both holding on to the same band)

30 hang cleans (65/95)

100m run

30 front squats (65/95)

100m run

30 TTB

100m run

082715 S&C

A. Squat snatch clusters, 4x1.1, :10 rest between singles, 2:00 rest between sets

B1. DB external rotation, 3x8­10/arm, :60 rest

B2. Shoulder taps, 3x8, :60 rest

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AMRAP in 7:00

200m run

10m handstand walk or 2 wall walks

10 DB thrusters

082615 Strength and Conditioning

A. Bench press, 8­6­6­4, 2:00 rest between sets

B. Snatch pull, 6x1 @1RM and adding, begin a set every :60

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3 sets for even times:

5 CTB pull ups

7 ground to overhead (65/95)

9 burpees over the bar

2:00 walk rest

082415 S&C

A. Overhead squats, 4x3, 2:00 rest between sets

B1. 1­arm DB press, 3x10, :60 rest

B2. Scap push ups, 3x10, :60 rest

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3 rounds for time:

100m run

15 KB swings

10 burpees

082115 S&C

A Max out Friday

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For time with a partner (split the workload however you want)

100m farmers carry (each)

40 burpees

50 box jumps

60 sit ups

100m farmers carry (each)