A. 1 squat clean + 1 front squat, build to a max in 10:00
B. Overhead squat, build quickly to a moderate triple
+
For 15:00:
1st: 2 tough close-grip bench press
2nd: 5 ring dips
3rd: 10 box jumps w/step-down
#TGIMOF
Continuous effort - not strength or intelligence - is the key to unlocking our potential. - Winston Churchill
Go be freaking awesome!!!
15 Burpees
25 Thrusters
500 m Row
15 pull Ups
25 Thrusters
500 m Row
15 Pull ups
15 Burpees
For time
1 cup wallnuts blended in food processor, then add 3/4-1 cups dates, 1 TBS vanilla, 3 TBS coco, a smidge of salt. Blend till you can roll into balls. eat one of these suckers 10 min before training for a kick in the pants! woooo!!!
Part A) Gymnastic Practice
Have some fun...do some of these http://instagram.com/p/imoZeoHhBx/ or work on your kipping dips and HSPUs, walk on your hands. Chelsea is good at it! Have her show you =-) hahaha!
Part B) Benchmark
"Nasty Girls"
3 rounds for time
50 air squats
7 MUs
10 hang power clean #135
Note your time on the benchmark board
Part A) Snatch
1 x Snatch Pull + Snatch + OHS (even)
5 x Burpee Box Jumps (Odd)
EMOTM for 12 min
Part B) 3 back squat / 5 front squat
4 x to best set of the day
Part C)
2k row
50 thrusters
50 GHD sit ups
50 KBS
1k Row
For time
Part A) Dead Lift
Work to a new 1RM (be careful) no junk lifts. The first miss and your done. Judged by your coach or by the fact that you get stapled to the floor.
Drop 10% off the bar and pull 3 singles.
Part B) KB or DB Snatches and Box jumps
2 min ME snatches (#16#32)
15 Box Jumps
2 Min ME snatches
Then
Part C) CTB , DUs
7 CTB
50 DUs
7 CTB
40 DUs
7 CTB
30 DUs
7 CTB
20 DUs
7 CTB
10 DUs