Wednesday 5.4.16

1. Snatch A. 5×2 Power Snatch B. 5×2 Snatch Grip Push Press from behind neck 2. Gymnastics 3 sets of the following Bar Complex: 6 TTB + 5 Pull-ups + 4 TTB + 3 Pullups – all without coming off the bar 3. Conditioning For time: 5 Rounds of Cindy 20 Squat Snatches, 115/80 5 […]

Friday 4.29.16

1.Conditioning 21-15-9 reps for time of: Deadlifts, 225/155 Box jumps, 24/20 Handstand push-ups  

Tuesday 4.26.16

1.Conditioning 3 RFT: 30 Cal Row 20 Power Cleans, 95/65 10 OHS, 95/65 5 Strict HSPU 2.Strength Clean Complex A.EMOMx5: 3 Power Cleans + 3 Front Squats + 3 Jerks Rest 5 minutes B.EMOMx5: 2 Power Cleans + 2 Front Squats + 2 Jerks Rest 5 minutes C.EMOMx5: 1 Power Clean + 1 Front Squat […]

Monday 4.25.16

2 RFT: 400m Run 26 Hand Release PU 400m Run 26 KBS (53/35) 400m Run 26 Sit-Ups 400m Run 26 Hip Extensions 400m Run 26 Double-Unders 400m Run 26 Box Jumps, 24/20

Friday 4.22.16

  1. Strength 3 sets of max reps OHS at 185/135 2. Conditioning 5 RFT: 10 Handstand Push ups 10 Ring Dips 10 Push ups 300m Row