8/31/13

6 rounds for time of:
30 Air Squats
19 Power Cleans 135/95#
7 Strict Pull Ups
400m Run
6 rounds for time of:
30 Air Squats
19 Power Cleans 135/95#
7 Strict Pull Ups
400m Run
Hi-bar Back Squat: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85% – rest 2:00
Conditioning
10-9-8-7-6-5-4-3-2-1
Overhead Squat (95/65)
Burpees
15 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from rack).
Conditioning
21-15-9
Deadlift (225/155)
Thrusters (95/65)
15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.
Conditioning
3-6-9-12-15
Power Snatch 95/65#
6-12-18-24-30
Wall Balls
Hi-Bar Back Squat: 1×5@70%, 1×5@80%, 1×2@85%, 1×3@90%, 1×1@100% – rest 2 minutes.
Conditioning
“The (medium) Chief”
3 min AMRAP of:
3 Power Cleans (155/105)
6 Push-ups (hand release)
9 Air Squats
Rest 1-minute.
Repeat for a total of 5 rounds.
15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).
Conditioning
For Time:
400m run
30 kb swings (70/53)
400m run
30 c2b pull ups / 30 toes2bar (alternate 5:5)
400m run
30 walking lunges “front rack” (155/115)
400m run
30 hspu
15 minutes to establish a 3RM Front Squat
Conditioning
3 rounds for time:
Run 400m
14 Ring Dips
7 Power Clean & Jerks 165/105#
Hi-Bar Back Squat: 1X5@70%, 3X4@80%
Conditioning
2 min ME KB Swings 24/16kg
-rest 1 minute
4 min AMRAP of:
15 Pushups (hand release)
10 T2B
-rest 1 minute
4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups
-rest 1 minute
2 min ME KB Swings 24/16kg
12 minutes to establish a 1RM Hang Snatch.
Conditioning
5 rounds for time of:
3 Hang Power Snatches @ 80% (of above)
6 Box Jumps 30/24″
Run 200m
3 Hang Squat Snatches @ 80%
6 Box Jumps 30/24″
15 mins to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.
Conditioning
100 Burpees for time.
*Every two minutes (beginning at 0:00): 3 Rope Climbs 15′ or 5 Strict Pull-ups