090215 S&C

A. 2 clean­grip deadlifts + 1 clean pull + 1 power clean, 4x1, 2:00 rest

+

EMOM for 12:00

1st­ 2­3 muscle ups OR 5 CTB pull ups

2nd­ 10 box jump overs

3rd­ 100m run

+

4 sets:

:30 row @ high effort

1:30 rest

090115 S&C

A. Bench press, 6­4­4­2, 2:00 rest

B. Back squat, build to a tough triple in 10:00

+

10:00 @90% of

200m run

8 overhead squats (65/95)

10 HR push ups

8 shoulder taps

083115 SandC

A. 1 hang squat snatch + 1 squat snatch, 4x1, 2:00 rest

B1. 1­arm DB row, 3x8­10/side, :60 rest

B2. KB windmills, 3x5/side, :60 rest

+

AMRAP in 8:00

5 burpee pull ups

10 alternating pistol squats

30 double unders

082815 S&c

Mvt Styles 530pm Tues Thurs with Collin

A Max out Friday

+

For time with a partner: (one person working at a time)

100m run (together, both holding on to the same band)

30 hang cleans (65/95)

100m run

30 front squats (65/95)

100m run

30 TTB

100m run

082715 S&C

A. Squat snatch clusters, 4x1.1, :10 rest between singles, 2:00 rest between sets

B1. DB external rotation, 3x8­10/arm, :60 rest

B2. Shoulder taps, 3x8, :60 rest

+

AMRAP in 7:00

200m run

10m handstand walk or 2 wall walks

10 DB thrusters