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16
Apr

Thursday, April 16 2015

A. Strength – Snatch Grip RDL 5 – 5 – 5 (2 WU sets)
B. Partner EMOM – 20:00 – Alternate
Odd Minute- Partner 1 Work/Partner 2 Rest
5 Deadlift (Partners pick weight)
15 Push Ups (A-15/B-10/C-other)
*max Row for meters in remainder of Minute
Even Minute – Switch
* Score DL weight and Max Meters

15
Apr

Wed, April 15 2015

A. OLY – 3 Sets – 2 P. Snatch (@knee) + 2 Snatch (@knee) + 4 OHS
B. 10 Rounds for time:
5 Power Snatch (M:135/115/95,W:95/75/65)
10 WallBall (20/14)
20 Double-Unders (3:1)
C. 50 Wipers (R+L=1 rep)

14
Apr

Tuesday, April 14 2015

2 Rounds for Max Reps (score total)
2:00 Kettlebell Swings (24/16 – American)
1:00 REST
2:00 Max Ring Dips
1:00 REST
2:00 Max Strict Pull-ups
1:00 REST
2:00 Max Burpee
1:00 REST

13
Apr

Monday, April 13 2015

A. Work up to Heavy C&J for Day
B. 12:00 AMRAP (Increasing Ladder)
1,1: 2,2: 3,3: 4,4: 5,5……
Squat Cleans (M:155/135/115/95,W:105/95/75/65)
Box Jumps (24/20″)
C. Accumulate 2-3:00 “L” sit

10
Apr

Friday, April 10 2015

A. Work up to Heavy 3 Rep Clean and Jerk
B. “DT”
5 Rounds for time:
12 Deadlift (155/105)
9 Hang Power Clean
6 Push Jerks
C. Cooldown – 500 Meter Row

9
Apr

Thursday, April 9 2015

A. Weighted Good Mornings 5 -5 -5
B. For time:
30 – 20 – 10
DB Snatch (H.A.P.- alternating)
Pull-up
3:00 REST, then:
C. 5:00 AMRAP
5 Burpee (sprint)
:10 REST

8
Apr

Wed, April 8 2015

A. Skill Work: Ropes/Pistols
B. 5 Rounds for max Reps:
1:00 Pistols (alternating)
1:00 Box Overs (24/20)
1:00 Rope Climb
1:00 REST