Monday, 5-1-17
Strength: 6X3 OHS Work up to a heavy triple. 3 rounds for time: Run 400 meters 12 Power Snatch (155/105) 21 GHD Situps/ Weighted Sit Ups 35/25
Strength: 6X3 OHS Work up to a heavy triple. 3 rounds for time: Run 400 meters 12 Power Snatch (155/105) 21 GHD Situps/ Weighted Sit Ups 35/25
6 Rounds: Every 6 min Complete: 10 Med Ball Cleans 20/14 20 Burpee Box Jump Overs 24″/20″ 30 Wall Balls 20/14 40′ Plate Push 45/25 *Rest with Remaining time *
Strength: 6 X Clean Complex @ 70-85% of 1RM Clean 1 Pause Clean + 2 Cleans ( 3 sec pause at knee)(If you’re legs are really sore, you can Power Clean) Every 90 sec for 8 sets @ 75-85% of 1RM 2 Push Jerks + 2 split Jerks 10 T2B 20 Pistols 30 Box…
9AM CLASS TODAY!!!! Strength: 5X3 Pause Back Squat (3 count pause in rock bottom) @50%. 15 min AMRAP 20 Back Squats (no rack) 135/95# 400m Run 15 Back Squats (no rack) 155/105# 300m Run 10 Back Squats (no rack) 175/115# 200m Run 5 Back Squats (no rack) 195/125# 100m Run
10 min to establish max unbroken reps D/U’s. 21 MINUTES ALTERNATING EMOM: 5 POWER CLEANS 175/135 10-15 RING DIPS 20-30 MED BALL TWISTS 20/14