Tuesday, 12-3-13
Strength/Skill – Push Press 2 RM
Five rounds for time of:
20 Weighted Ab-Mat S/U’s 35/15
15 ft Rope climb, legless, 3 ascents
Strength/Skill – Push Press 2 RM
Five rounds for time of:
20 Weighted Ab-Mat S/U’s 35/15
15 ft Rope climb, legless, 3 ascents
0:00-5:00: 2 Snatch-Grip Push Jerks 1 Pausing Overhead Squat 5:00-10:00: 1 Hang Snatch Pull 1 Hang Snatch High Pull 1 Hang Squat Snatch 1 Snatch Balance 10:00-20:00: Hang Squat Snatch *Build to a heavy single* 8 min AMRAP 10 Power Snatch 75/55 10 T2B 30 Mtn. Climbers
Strength: Deadlifts 3-3-3-2-2-2-1-1-1 For time: 10 Power Cleans (185/135) 30 Burpees 10 Power Cleans 30 Box Jumps (24/20) 10 Power Cleans 30 Burpee Box Jumps
Strength/Skill – Back Squat 5 x 3 4 R.F.T. 7 Man Makers 10 Forward rolls to a tuck jump 13 C.2.B. Pull-ups
S.D.H.P; 4 reps on the min for 10 min @65%-80% 1rm + 5 sets @100% that means like an animal!!! 20 kbs 2/1.5 pood 60 double unders rest 3 min b/t sets 3 mins rest b/t sets means balls to the wall!!!!!!!!!!
Strength/Skill – Snatch High Pulls 10×2 8-7-6-5-4-3-2-1 Snatch (135/95#) In between each set of snatches, complete 5 wall balls (20/14#)
Strength/Skill – Snatch Grip Dead lift + Hang Snatch x 5…..Squuuuuuuat Snatch. 5RFT with a 20min cap 10 strict knees-to-elbows 20 one-legged squats, alternating 30-foot handstand walk