12/29/14

5 sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest 3 minutes
B.
5 sets for times of:
5 Power Cleans (155/105#)
15 Box Jumps (24″/20″)
Rest 2 minutes
5 sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest 3 minutes
B.
5 sets for times of:
5 Power Cleans (155/105#)
15 Box Jumps (24″/20″)
Rest 2 minutes
Take 15-20 minutes and build to today’s 1RM Snatch
B.
Every minute, on the minute, for 14 minutes:
Even minutes – 3 Power Snatch @ 85% today’s 1RM
Odd minutes – 7 Handstand Push-Ups or 30-45 second Handstand Hold
1 Lap (Run or Row 300 Meters)
2 Muscle-ups or Wall Walks
3 Thrusters (135/95 lbs)
4 Snatches (135/95 lbs)
5 Burpees
6 Handstand Push-ups or Incline Push-ups
7 Chest-to-Bar Pull-Ups
8 Slam Balls (40/20#)
9 Box Jumps
10 Toes to Bar
11 Shoulder to Overhead (135/95 lbs)
12 Cleans (135/95#)
* Can be done with a partner.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Ring Dips x 8-10 reps(2 second pause at top)
Tall Box Jumps x 12-15 reps
B.
Complete 10 sets of:
15 Heavy Kettlebell Swings
100 Meter Shuttle Run (20 meter increments)
In 6 sets or less, build to a 1RM Front Squat
B.
“20-Minute Work Capacity Test”
As many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95)
20 Pull-ups
20 Burpees
*Compare to November 10, 2014
100 Kettlebell Swings
100 Burpee Box Jump Overs
100 Wall Balls
4 sets of: Weighted Pull-Ups x 3-4 reps
Rest 10-15 seconds
Unweighted Pull-Ups x Max reps
Rest 3 minutes
B.
For time:
30 Overhead Squats (135/95 lbs)
500 Meter Row
30 Burpees Over the Barbell
500 Meter Row
30 Shoulder to Overhead (135/95 lbs)
500 Meter Row
5 sets of:
Clean & Jerk x 1.1.1
(rest 10 seconds between singles)
Build throughout the six sets, starting around 70% of your 1-RM
.
Rest 2 minutes.
B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Power Cleans (185/125 lbs)
6 Box Jumps (30/24″)
9 Push-Ups
3 sets, not for time, of:
30 Double-Unders
Strict Handstand Push-Ups x 7-10 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm (heavy as possible)
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Chest to Bar Pull-Ups
10 Wall Ball Shots
15 Ring Dips
5 sets of:
Push Press x 2-3 reps
Rest 2 minutes
B.
4 rounds for time of:
5 Power Snatches (115/75#)
10 Box Jump Overs
200 Meter Shuttle Run (15m increments)