8/8/14

Strength
EMOM for 5:00 – 2 T&G Power Snatches @ 75-85%
EMOM for 5:00 – 2 T&G Power Clean and Push Jerk @ 75-85%
Conditioning
“Helen”
Compare to 3/31/14
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups
EMOM for 5:00 – 2 T&G Power Snatches @ 75-85%
EMOM for 5:00 – 2 T&G Power Clean and Push Jerk @ 75-85%
Conditioning
“Helen”
Compare to 3/31/14
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups
15 min to establish a 5RM Deadlift
Conditioning
12, 9, 6, 3 reps of:
Deadlifts @ 75% of last set of 5 reps
Ring Dips
Conditioning:
1:00 HS Hold
40 KB Snatches (24/16kg)
40 OH Lunges (135/95#)
40 KB Snatches (24/16kg)
1:00 HS Hold
*if you can walk on your hands, do a 60′ foot HS Walk instead of the hold*
5 Ground to Overhead (135/95#)
10 Slam Balls (40/20#)