20160222

MONDAY

Conditioning

A. AMRAP 4:

30 Lateral BB Burpees

AMRAP Snatches, 75/55

Rest 4:00

B. AMRAP 4:

20 Lateral BB Burpees

AMRAP Snatches, 135/95

Rest 4:00

C. AMRAP 4:

10 Lateral BB Burpees

AMRAP Snatches, 165/115

 

Strength

3-rep heavy Back Squat

 

TUESDAY

 

1. Clean and Jerk

Work up to a heavy complex of:

1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk

2. Conditioning

AMRAP 7:

Climb as high as possible:

3 Thrusters, 95/65

3 C2B

6 Thrusters, 95/65

6 C2B

9 Thrusters, 95/65

9 CTB PU

12 Thrusters, 95/65

12 C2B…

 

WEDNESDAY

 

1. Barbell Cycling

15 Power Cleans

15 Push Jerks

12 Power Cleans

12 Push Jerks

9 Power Cleans

9 Push Jerks

Men: 155 lbs.

Women: 105 lbs.

2. Conditioning

Alternating OTM x 20:

Odd - 5 Deadlifts

Even - 15 Box Jumps (24/20)

Start at a moderate load, and increase each round

 

 

THURSDAY

EMOM:  20# wall balls x 10

MU transition

pistols

GHD sit ups x 10

200m run

 

FRIDAY

1. Snatch

3x2 TnG Squat Snatch

2. Conditioning

3 Rds:

10 C2B PU

10 Front Squats, 165/115

10 Burpees

Directly into...

21-15-9:

KBS, 2/1.5-pood

Burpees

3. Gymnastics Conditioning

10 x2:  muscle ups or CTB or neg. pullups.

 

SATURDAY

Teams of 3:

AMRAP 25:

100 Calorie Row

50 Clean and Jerks, 135/95

100 Calorie Row

50 Clean and Jerks, 155/105

100 Calorie Row

50 Clean and Jerks, 185/135

100 Calorie Row

Max Clean and Jerks, 205/145

 

SUNDAY

Bench 5x5

1000m row

3 Rounds NOT for time of:

20m HS Walk

20 Pistols

1000m row