Friday, 7-28-17
Strength:
Power Clean + Push Press
3+2×5 @70-80% of 1RM PP
(3 power cleans right into 2 push press. No pause between movements)
3RFT:
75 D/U
50 Air Squat
25/20 Cal Row
Strength:
Power Clean + Push Press
3+2×5 @70-80% of 1RM PP
(3 power cleans right into 2 push press. No pause between movements)
3RFT:
75 D/U
50 Air Squat
25/20 Cal Row
Back Squat Waves Every 1:30 for 6 sets (9 min) 8 Reps @ 50% 4 Reps @ 70% 8 Reps @ 60% 4 Reps @ 75% 8 Reps @ 70% 4 Reps @ 80% 15 min AMRAP 40 D/U *2 DB Deadlifts 40/25 *2 DB Front Squat 40/25 *2 DB Hang Clean and Jerk 40/25…
8 min. A.M.R.A.P. 5 Wall Walks 10 K2E 15 KB S.D.H.P’s 53/35 Rest/Set up 8 min. A.M.R.A.P. 6 K.B. Snatches 53/35 12 Ab Mat S/U’s 18 Walking Lunges 9L 9R
In Teams of 3- 3 Rounds: 400m Run (team run) 50 Bar facing burpees 9 Rope climbs 3:1 … Directly into… 21 Clean and Jerks 115/85 21 Clean and Jerks 135/95 21 Clean and Jerks 155/105 21 Clean and Jerks 185/125 21 Clean and Jerks 205/135 *30 min Cap*
3RDs 10 BB OHS 10 BB Hang Power Snatch 10 BB Snatch Grip Deadlifts EMOM x 12 2 Sq. Snatch Build to a heavy double rest 2 EMOM x 4 Snatch Grip deadlift w/2 second pause at knee @90% 1RM Snatch For Reps- 4 Min AMRAP 200 D/U 2:1 AMRAP Burpee rest 2 min 4Min…
Warm Up: 15-9-3 Thrusters Burpees Strength: Back Squat 3X10…you choose the weight 1 Rope climb 40′ Handstand walk or shoulder taps 1 Rope climb 20 Strict C2B Pull Ups 1 Rope climb 40 Handstand Push Ups 1 Rope climb 20 Strict t2B 1 Rope climb 40′ Handstand Walk or shoulder taps 1 Rope Climb
“DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps