Tuesday, June 28, 2016

TUESDAY

(A) Snatch + OHS (3 sec hold in bottom) - Find HS in 15 minutes; then 90% x 1 using % of HS

(B) 20min Running Clock
3-6-9-400m run-3-6-9-400m run...
Power Snatch: 50/35/30
Ring Dips

EXTRAS
(1) Every 90 seconds x 5
(1) 1 M/U + 10 Double Unders
(2) 2 M/U + 15 Double Unders
(3) 3 M/U + 20 Double Unders
(4) 4 M/U + 25 Double Unders
(5) 5 M/U + 30 Double Unders

Monday, June 27, 2016

MONDAY

(A) Front Squat 3RM


(B) 4 Rounds @ 60/40kg
6 x Deadlift
6 x TTB
5 x Clean
5 x Bar Burpee
4 x Thruster
4 x Pullup
NOTE: Use 1 bar for entire workout.

No EXTRAS Today.

Friday, June 24, 2016

FRIDAY

(A) Clean & Jerk
3x1@60% - 2x1@65% - 3x1@70% - 2x1@75% - 1x1@80%

(B) 3 Rounds
10 x Kettlebell Snatch, left arm, 24kg/16kg
10 x Kettlebell Snatch, right arm, 24kg/16kg
10 x Ring Dips
10 x Wall Balls

EXTRAS
Snatch
3x1@60% - 2x1@65% - 3x1@70%

Thursday, June 23, 2016

THURSDAY

This is an old commercial but i can't get enough of it.

(A) Deadlift: 5-5-3-3-3

(B) 5 Rnds
5 x OHS: 40/30
1/2 Gasser

-Straight Into-

10 x Burpees over Bar
20 x Thrusters: 40/30
400m Run