STRENGTH:
Push Press: 1 x 5 @ 75%, 1 x 3 @ 80%, 1 x 3 @ 85%, 3 x 1 @ 90% - rest 60-90 seconds.
CONDITIONING:
7 minute AMRAP:
25 Up/Downs
15 Goblet squats, 24/16kg
10 DB push presses, 50/30#
Post loads and rounds/reps to comments.
SKILL:
10 minutes of light-moderate Snatch skill work.
5 minutes of strict/kipping pull-up practice.
CONDITIONING:
From 4.4.12
2 rounds for time:
50 Squats
40 KBS, 24/16kg
30 Sit-ups
20 Lateral bar jumps
10 Deadlifts, 185/115#
*For the lateral bar jumps, use the loaded bar that you will use for the deadlifts. Stand facing parallel to the bar and jump with both feet laterally over the bar and land with both feet at the same time. One jump equals one rep.
Post time to comments.
STRENGTH:
EMOM for 6 minutes:
1 Clean + 2 Front squats @ 80% of your clean
CONDITIONING:
10 minute AMRAP:
5 Push-ups
10 Sit-ups
15 Squats
Post loads and rounds/reps to comments.
SKILLS/STRENGTH:
1) Accumulate 2:00 of hanging L-sits
2) Hip extensions: 3 x 15 - rest 45 seconds
CONDITIONING:
2 minutes ME Burpee box jumps, 20"
-rest 1:00
6 minute AMRAP:
20 BB Overhead alternating lunges, 95/65#
10 GHD Sit-ups
-rest 1:00
2 minutes ME Burpee pull-ups
Post total burpee box jumps, rounds/reps, and total burpee pull-ups to comments.
4 rounds for total working time:
10 Alternating B.B. Step-ups (front rack), 115/75#, 20" box
5 Muscle-ups
200m run
Post time to comments.
STRENGTH:
EMOM for 5 minutes:
1 Hang clean (full squat) + 1 Push jerk @ 85%
CONDITIONING:
3 rounds for time:
25 DB farmers carry walking lunges, 50/30#
15 Pull-ups
Post load and time to comments.
