Wednesday, 5-7-14

Strength/Skill – Front Squat: 3-3-3-3-3 7 Rounds for time: 7 Power Clean (95/63) 7 Bar Facing Burpees

W.O.D. 6 stations 2 minutes on 30 seconds off, 2 rounds, add up total number of reps after each round. Add two rounds for total. Highest # of reps wins!!! Box jumps 24/20 Ab mat situps KB swings 53/35 Jumping pullups Burpees Push press 45/35

Holiday schedule: July 4th and 5th : 7,8,9 am only!     For time: 100 Hollow Rocks 100 BB S2OH 45/35 (75/55) 100 BB Back Rack Step Ups 45/35 (75/55) 24″/20″ 300 D/U 3:1 *35 min Cap*

Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning Strength/Skill -Back Squat: 4X5@80%,­ quick up and down with no pause every set – rest 2:00 7 minute AMRAP of: 5 Box Jumps 30/24″ 3 Cleans (any style) 185/135#

Strength: 16 min E2MOM Back Squat 4 Back Squats 50-70% 15-12-9-6-3 HR Push Up DB Hang Clean & Jerk 50/35 Box Jumps 24″/20″

Strength/Skill – 3-Position Halting Snatch Deadlift x 5 For this exercise, you will employ a 1-2 second pause at three separate points: (1) 2″ off the floor; (2) the knees; and (3) mid-thigh. The purpose is to pause and hold your IDEAL position at each of these points. Keep your lats tight and pay attention…