2/1/13

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
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