Strength/Oly:

1.) 20 min to find a three rep max Snatch from hip, top of knee, floor. Consecutive but not touch and go.

2.)  2×3 Touch and go Snatch high pulls at 60% 1rm.

Met Con: 3 Rounds of max reps in :60 Ground to overhead @ (155/115)
Box Jumps @ (24/20)
Rest :60 after each round

Wednesday:

Skill: 10 min Handstand Walks

Met Con: Teams of 3 max distance meters on rower in 30 minutes. Switch athletes every minute. After every row athlete must also run 150m. (To the road and back.)

 

 

Tuesday-

Strength/Oly:
1.) 4×10(each leg) Split Squat H.A.P.
Sets performed at 0:00/3:30/7:00/10:30

2.) 4×6 Strict tempo pull ups weight if necessary (:02 up :02 down)

Met Con: 10 min AMRAP

Entrance Fee: 30 Perfect Ring Rows(Arms fully extended, chest through rings)

10 Toes 2 Bar
10 Ab Mat Sit Ups
20 Double Unders

Finish Line: 20 Perfect ring rows

Monday- 7/21/14

Strength/Oly:  EMOTM 8 min
1.) 4 Push Press @ 85% 1rm
Rest 2 minutes

2.) 1×30 Perfect Push Ups
Rest 3 minutes

3.) Build up to a heavy 3 rep touch and go Power Clean in 7 minutes.

Met Con: Complete for time
30 Strict ring dips
30 Burpees
20 Strict ring dips
20 Burpees
10 Strict ring dips
10 Burpees

Thursday:

Strength/Oly:

Snatch from hip: 1×3@60%, 1×3@70%, 2X2@80%, Shoot for a 1RM

Snatch Balance: 5X3 Clean Heavy Reps

Met Con:

4 Rounds

20 K.B. Swings (70,55)

10 Strict Dips

After Party: 2x Max effort unbroken kip or butterfly pullups

Wednesday:

Strength/Oly:

Power Clean- 3×2 Heavy As Possible, 3×1 Heavy As Possible

AMRAP: 10 minutes

5 Bench Press (185,135)

5 Overhead Squats (135, 95)

Rest 30 seconds after each round