Saturday, 10-22-16
5 ROUNDS
5 HSPU’s
10 C2B Pull Ups
15 DB Snatches 55/35
20 Front Rack Lunges 95#/65#
400 M RUN
5 ROUNDS
5 HSPU’s
10 C2B Pull Ups
15 DB Snatches 55/35
20 Front Rack Lunges 95#/65#
400 M RUN
Strength/Skill: 10 min EMOM: 2 Power Cleans + 1 Push Jerk @ 75% 12 Min AMRAP 6 Box Jumps overs 24/20 9 Pull Ups 12 Front Squats 95/65
Thruster – 1 RM 3 Rounds for time: 6 Clean Thruster (2/3 of 1 rm thruster) 12 T2B 24 Box jump overs 24/20
For Time: 15 Front Squats 155/115 30 T2B 30 Box Jumps (24”/20”) 15 M/U’s ( scale 30 Dips) 30 Push Presses 135/95 30 D/U’s 15 Snatches 115/75 30 Pull Ups 30 Wall Balls 20/14 300 feet overhead walking lunges (45-pound plate/25-pound plate) Skill Work: M/U, HSPU, D/U’s…..
Bring a deck of cards this Saturday Strength: Deadlift 8X3 21-15-9 T2B 15-12-9 Deadlift 275/205 21-15-9 Box Jump (30/24)
OHS 7×3 @60% of 1RM 6min AMRAP Row 10 Cal 5 Burpee over ERG Rest 2 min 6min AMRAP 5 Thruster @115/75 10 Box Jump 24/20 rest 2 min 6 min AMRAP 5 Deadlifts 315/205 10 KBS 53/35
Strength/Skill – Push Press, Push Jerk, Split Jerk DO NOT MAX OUT. Don’t go heavier than 80% Five rounds of: 100 meter Sprint Clean & jerk, 1 rep Max reps Muscle-up