Friday 6/24/16

1. Conditioning
AMRAP 10 of:
10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10 SDHP
(95/65)

2. Midline
3 rounds of:
Every 2 minutes on the 2 minutes
Mins 1-2: 100 Double unders
Mins 3-4: 30 GHDSU
Mins 5-6: 30 Calorie Row

Me:
1. 2+10
2.
Round 1: 100, 30, 23
Round 2: 60, 25, 20
Round 3: 75, 25, 11 :(

Monday 6/20/16

1. Barbell Conditioning

NOTE: This is the first week we are moving away from the power variations for these lifts. Next week we will decrease the loads, but the rep schemes get much spicer.

With a running clock…

A. At the 0:00
EMOMx8: 1 Squat Clean at 80%

B. At the 12:00
EMOMx8: 1 Squat Snatch at 80%

C. At the 25:00
21-18-15-12-9 unbroken OHS for time, 95/65

Me:
A. 185
B. 145
C. 6:47 Rx

Saturday 6/4/16

With a partner:

A: EMOM 6:
Min 1: 6 Burpee Muscle Ups
Min 2: 9 Thrusters (95/65)
Min 3: 30 Wall Balls (20/14, 10′)

B: At 12:00, 8 minutes to establish max complex of 1 Power Clean, 1 Squat Clean, 1 Thruster

C: At 30:00:
6 Hang Power Cleans (135/95)
3 Shoulder to Overhead
37 Burpees
6 Hang Power Cleans
3 Shoulder to Overhead
37 Pullups
6 Hang Power Cleans
3 Shoulder to Overhead
37 Handstand Pushups
6 Hang Power Cleans
3 Shoulder to Overhead
37 Box Jumps
6 Hang Power Cleans
3 Shoulder to Overhead
37 Pistols
6 Hang Power Cleans
3 Shoulder to Overhead

One partner must be holding on to the bar at all times. 400m penalty if bar touches the ground

B: 185 + 205
C: 16:47 Rx (Took a penalty halfway through HSPU)