090815 S&C

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

B. Bench press, 4­4­2­2, 2:00 between sets

+

3 rounds for even times:

200m run

8 toes to bar

10 wall ball

2:00 walk rest

+

Not for time:

accumulate :90/side plank

090315 S&C

A. Front squat, 4­3­3­2­2, 2:00 rest

B1. Farmers carry, 3xdown/back heavy, :60 rest

B2. 10m­15m handstand walk, 4 handstand push ups OR 2 wall walks, :60 rest

+

4 rounds for time:

12 burpees

15 KB swings

090215 S&C

A. 2 clean­grip deadlifts + 1 clean pull + 1 power clean, 4x1, 2:00 rest

+

EMOM for 12:00

1st­ 2­3 muscle ups OR 5 CTB pull ups

2nd­ 10 box jump overs

3rd­ 100m run

+

4 sets:

:30 row @ high effort

1:30 rest

090115 S&C

A. Bench press, 6­4­4­2, 2:00 rest

B. Back squat, build to a tough triple in 10:00

+

10:00 @90% of

200m run

8 overhead squats (65/95)

10 HR push ups

8 shoulder taps

083115 SandC

A. 1 hang squat snatch + 1 squat snatch, 4x1, 2:00 rest

B1. 1­arm DB row, 3x8­10/side, :60 rest

B2. KB windmills, 3x5/side, :60 rest

+

AMRAP in 8:00

5 burpee pull ups

10 alternating pistol squats

30 double unders