MONDAY 12.07.2015

STRENGTH
EMOM 10:
Segmented Snatch Grip Deadlift x2 + Hang Power Snatch

CONDITIONING
5 Rounds for time:
6 TnG Power Cleans
15 Push-ups
15 Sit-ups

SATURDAY 12.05.2015

STRENGTH
In Teams of 3 with 1 person working at a time, complete for time:
100 Calorie Row
100 Deadlifts 135/95
80 Calorie Row
80 Hang Power Cleans 135/95
60 Calorie Row
60 Front Squats 135/95
40 Calorie Row
40 Push Jerks 135/95
20 Calorie Row
20 Clusters 135/95

FRIDAY 12.04.2015

CONDITIONING
20 Rounds for time:
5 Box Jumps 24/20
3 HSPU
1 Deadlift 255/165

ACCESSORY WORK
1 min FLR + 25 Sit-ups
rest 1 min
x4

THURSDAY 12.03.2015

STRENGTH
Every 4 minutes for 5 Sets:
A1. Good Mornings 6 reps
A2. Close Grip Bench Press 8 reps

CONDITIONING
A. AMRAP 12:
10 Wall Balls 20/14
15 KB Swings 53/35
200m Run

WEDNESDAY 12.02.2015

STRENGTH
A. Every 2 minutes for 7 rounds:
1 Hang Snatch + 1 Snatch

B. Snatch Pulls
3×2 with 100% of 1RM Snatch
2×1 with 110% of 1RM Snatch

C. Front Squats 3×8

ACCESSORY WORK
4 Supersets of:
12 Weighted Glute Bridges
15 Weighted Sit-ups