102715 Strength & Conditioning
A. 1 power clean + 1 hang power clean + 1 split jerk, 4x1, 2:00 rest
B. Halting snatchgrip deadlift, 4x2 @1RM and adding, 2:00 rest
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3 sets:
Begin a round every 3:00
15 KB swings
10 burpees
10 hang power cleans (65/095)
102115 S&C
A. Power snatch, build to a tough single in 10:00
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For 8:00
evens 4 power snatches @ 70% of A
odds 8 alternating pistol squats
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10:00 @90%
200m row or :45 airdyne
15 wall balls
8 CTB pull ups or tough upper body pull
2 wall walks
102015 S&C
A1. Back squat, 4332, :60 rest
A2. Strict pull ups or ring rows, 4x68, :60 rest
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4 sets for even times:
40 double unders
12 alternating DB snatches
10 burpees
:90 rest
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3 sets not for time:
1015 hip extensions
:40 front leaning rest on ground
October 15th S&C
A1. Snatch grip deadlift, 4x2 @ 1RM and adding, pause just off ground, below the knee, above
the knee, all the way up, :60 rest
A2. DB bench press, 4x68, :60 rest
B. Strict pull ups, 3x max in :60, :60 rest
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AMRAP in 8:00
10 KB swings
12 HR push ups
14 wall balls
30 double unders
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2 sets not for time:
1015 hip extensions
:30/side plank
October 13th 2015
A. 1 squat clean + 3 front squats, 5x1, 2:00 rest
B. Split jerk, 4x2, begin a set every 2:00
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4 rounds for time:
100m run
7 overhead squats (65/95)
10 box jumps
6 CTB pull ups or tough upper pulling variation