Month: January 2013

5 Power Snatch – EMOM x 10

(work on technique and efficiency)

Metcon

5 Rounds:

1 min AMRAP Overhead Squat 95#/65#

30 sec. Rest

1 min AMRAP Ring Row

30 sec. Rest

3 Clean and Jerk – EMOM x 10, Heavy as possible

Metcon

50-40-30-20-10

Double Unders

KB Swings 53/35#

5-5-5-5-5 Close Grip Bench Press

Metcon

3 RFT:

10 C2B Pull-ups

10 Front Squats 165/115#

10 HSPU

10 min time cap.

Cash Out: 50 Ring Dips

Power Snatch + Hang Squat Snatch + Squat Snatch – work up to a heavy set

-then-

5 RFT:

15 Thrusters 75/55#

12 T2B

9 Box Jumps

1-1-1-1-1-1-1 (3 Position) Squat Clean

Conditioning

10-9-8-7-6-5-4-3-2-1

Hang Power Clean 155/115#

Burpees

For time:

Wall balls 20/14#

Sit-ups

Air squat

Push-ups

Sumo deadlift high pull, 95/65#

Double-unders

Thrusters, 95/65#

Pull-ups

Overhead squat, 95/65#

KB swings 53/35#

Push press, 95/65#

Ring Dips

Clean, 135/95#

Burpees

Back squat, 135/95#

Split Jumps

Front squat, 135/95#

Toes to Bar

Deadlift 185/135#

1-1-1-1-1-1-1 Back Squat

Conditioning

“Grace”

30 Clean and Jerk 135/95#

1-1-1-1-1-1-1 Overhead Squat

Conditioning

5 Rounds For Time:

12 Push Presses (115,75)

200 Meter Row

8 Squat Snaches (115,75)

ODD: 3 Weighted Pull-ups

Even: 5 Wall Walks

-then-

21-15-9

Pistols

T2B

Box Jumps 24/20″

1-1-1-1-1-1-1 Deadlift

Conditioning

10-8-6-4-2 Deadlift 275/185#

50-40-30-20-10 HR Push ups