092415 S&C

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

+

EMOM for 10:00

odds­ 6 deadlifts (115­135/185­205)

evens­ 10m handstand walk OR 4 handstand push ups OR 8 shoulder taps

+

For time:

12­10­8­6­4­2

Plate­hop burpees

Plate overhead reverse lunges (25/45)

Sit ups

092315 S&C

A. 8:00 gymnastics technique work of choice

B. Back squat, 4­4­3­2, 2:00 rest

+

AMRAP in 7:00

15 KB swings

15 box jumps

+

Not for time:

Accumulate :60 L­hold from bar

092215 S&C

A. 1 snatch balance + 1 overhead squat, 5x1, 2:00 rest

B1. 1­arm overhead DB carry, 3xdown/back, :60 rest

B2. Strict pull ups or ring rows, 3x6­8, :60 rest

+

4 rounds for time:

6 overhead squats (65/95)

8 burpees over the bar

10 toes to bar

091815 S&C

A Max out Friday

+

For time with a partner, one person working at a time:

100m run with a wall ball (14 for women, 20 for men)

80 overhead walking lunges w/plate

60 HR push ups

10 wall walks

100m run with a wall ball

091515 Strength and Conditioning

A. 1 snatch pull + 1 power snatch, 5x1, 2:00 rest between sets

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

+

AMRAP in 10:00

200m run

8 DB clean and jerks

3 wall walks