042116

Thursday April 21

A. 2 touch and go power cleans + 1 split jerk, 1­1­1­1­1, begin a set every 2:00

B. Snatch­grip deadlifts w/pause just below knee on way up and down, 2­2­2, begin heavier

than last week, 2:00 rest

+

4 rounds for time:

10 pull ups/ring rows

12 burpees to a plate

14 goblet squats

+

Accumulate 2:30 front leaning rest on ground

042016

Wednesday April 20

A1. Push press, 5­5­4­3, :60 rest

A2. :60 gymnastics or double under practice, :60 rest

+

For 12:00

1st­ 6­8 ring dips

2nd­ 5 touch and go ground to overhead, you pick the weight

3rd­ 100m run

+

2 rounds not for time:

:30/side plank

20m bear crawl

Friday 1/29

Friday January

A Max out Friday

+

For time:

10 overhead squats (65/95)

15 burpees

20 KB swings

30 double unders or 60 single unders

20 KB swings

15 burpees

10 overhead squats

Thursday 1/28

Thursday January 28

A. 1 snatch pull + 1 power snatch + 1 hang power snatch, 4x1, 2:00 rest between sets

B1. DB bench press, 3x6­8, :60 rest

B2. Front leaning rest, 3x:40, :60 rest

+

10:00 @80%

250m row

6 pull ups or ring rows

12 alternating lunges w/plate overhead

14 sit ups

Wednesday 1/27

Wednesday January 27

A. Squat clean, 8x1 @moderate loads and building to a tough single, begin a set every :60

+

For 15:00

1st­ 1­2 muscle ups or 2­3 wall walks

2nd­ 8 touch and go deadlifts, moderate

3rd­ 10 box jumps

+

3 rounds not for time:

heavy farmers carry down/back

:30 hollow rocks