Part A) Hang power Snatch
- Work to best set of 3 in about 10 min
Part B) Dead Lift, push press, box jumps
- 5 DL (115#75)
- 10 PP (115#75)
- 15 box Jumps (#1#2)
10 min AMRAP
Smash some Maxes, don't max on squats, dead lifts, or pull ups if you are doing 14.2 with us.
Conditioning:
"Annie"
Part A) shoulder to overhead (STO), Burpees, Ring Rows.
- 9 x STO (#115#75)
45 sec rest
- 12 x Burpees
45 Sec rest
- 15 x Ring Rows
45 Sec rest
4 rounds
Part B) OHS
8 min to best 3 reps (using your STO bar)
Part C) KBS (#32#16) and TTB
21-15-9
Part A) SDLHP and Box Jumps
- EMOTM 7 min
- 7 SDLHP (95#65)
- 3 box Jumps (2#1)
Work on efficiency on and off the box. Don't hang out on the floor or on the box for two long. Remember knees hips must be fully extended for it to count. To train a quick response off the floor start by standing on the box take one step down followed by the other foot. As soon as the trailing foot touches the ground bound back to the top of the box. Also the bar has to pass above the collar bone for the sdlhp to count.
Part B) OH Walking Lunges and CTBPU
A1 - 3x20 steps Ahap
- 2 min recovery
A2 - 3xME CTBPU
- 2 min Recovery
Part C) Recovery row or run
- 5 k run or 5 k row or 2.5k run with a 2.5k row.
- keep it chill.
Part A) Muscle Up Practice
- 1 ME round of MU
- while resting do 3 wall walks to nose and toes.
- x3
Part B) Front Squat/Back Squat
- 5x3 front squats then 5 back squats, as soon as you rack the weight for each front squat set transition to the back squat and do 5 reps at the loaded front squat weight. - Yes I know your front squat is going to not be as good as normal. =+)
- work to best set
Part C) Wall Balls and Cleans
- 100 wall balls (#20#14)
- every time you break
- 3 squat cleans
- add 3 cleans to every broken round, (3,6,9,12...)
For time