Friday 10-27-17
Strength:
Back Squat
10 @ 50%
10 @ 60%
6 @ 65%
6 @ 70%
4 @ 75%
Strict Press
3×5
Push Press
3×3
Push Jerk
3×1
7 Min AMRAP
3 Hang Power Clean 135/95
3 S2O 135/95
6 Burpee over bar
Strength:
Back Squat
10 @ 50%
10 @ 60%
6 @ 65%
6 @ 70%
4 @ 75%
Strict Press
3×5
Push Press
3×3
Push Jerk
3×1
7 Min AMRAP
3 Hang Power Clean 135/95
3 S2O 135/95
6 Burpee over bar
Srtength/Skill – Back engagement (Important in kipping, T2B, K2E) W.O.D. – 21-15-9 S.D.H.P 95/65 O.H.S. 95/65 BOX JUMPS 24/20 WATCH THIS!!!!!!!
Strength: Deadlift 10@50% 10@55% 8@60% 8@65% 6@70% of 1RM For time: 150-120-90-60-30 D/U 50-40-30-20-10 Med Ball Clean 20/14
Warm up 2 RDs 8 BB Snatch Grip Deadlifts 8 BB Hang Power Snatch 8 BB OHS 8 Burpee 5 min EMOM 3-position Power Snatch (High Hang, Above knee, Floor) start @ 40% 1 RM Power Snatch *use this as a primer for the next work* rest 2 min Every 1:30 for 9 min 1…
Strength/Skill – Power Clean- Hang Squat Clean – Jerk x 5 6 min A.M.R.A.P. 4 Squat Cleans 185/125 8 C2B Pull-ups Rest 4 mins. 6 min A.M.R.A.P. 5 Snatches 135/95 10 Burpees
“Willy” Three rounds for time of: Run 800 meters 225 pound Front squat, 5 reps Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings, 2 pood U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine…
For time: 15-1 Hang Power Clean *6 Burpees between sets* *Weights start at 95/65 and incease each round by 10/5* *30 min Cap* Skill Work