Strength
Squat Cleans
3-3-3-3-3-3-3
*Does NOT have to be touch and go.
**Minimum 2 minutes rest between sets
Core
4 Rounds Not For Time
10 Abmat situps
10 Abwheel rollouts (use oly bar) pick your own #'s
10 Supermans
Metcon
18 min AMRAP
200m run
6 alternating arm KB Snatch 53/35
200m run
8 KB Snatch
200m run
10 KB Snatch
200m run
12 KB Snatch
etc.....
Core
4 rounds not for time
10 supermans
15 abmat sit ups
1 min plank
11/17/2016
Strength
5 sets of 2 pause front squats
7m AMRep
Burpee box jump overs
11/16/2017
Metcon
For time:
30 clean and jerks 135/95
3 min rest
20 clean and jerks
2 min rest
10 clean and jerks
Accessory
2 Down and Back (down and back =1)
KB Bear Crawl Push Up 53/35
Squat Cleans
3-3-3-3-3-3-3
*Does NOT have to be touch and go.
**Minimum 2 minutes rest between sets
Core
4 Rounds Not For Time
10 Abmat situps
10 Abwheel rollouts (use oly bar) pick your own #'s
10 Supermans
Metcon
18 min AMRAP
200m run
6 alternating arm KB Snatch 53/35
200m run
8 KB Snatch
200m run
10 KB Snatch
200m run
12 KB Snatch
etc.....
Core
4 rounds not for time
10 supermans
15 abmat sit ups
1 min plank
11/17/2016
Strength
5 sets of 2 pause front squats
7m AMRep
Burpee box jump overs
11/16/2017
Metcon
For time:
30 clean and jerks 135/95
3 min rest
20 clean and jerks
2 min rest
10 clean and jerks
Accessory
2 Down and Back (down and back =1)
KB Bear Crawl Push Up 53/35