Month: May 2016

AMRAP 40 1000M row 10 bench press (0.75BW) EXTRA A) core B) run

A) Back squat Work up to 100% 1RM B) Speed back squat 5×2 @ 75% 1RM C) Pause front squat 2-second pause 3x @ 65/75/85% D) AFAFP 100 double under buy-in 21-15-9 Power cleans, 155/105 Hspu 100 double under cash-out EXTRA A) ghsdu B) ghr

A) EMOM 10 Snatch B) Every 90 seconds for 7 rounds Snatch push press + snatch balance C) “Fran” 21-15-9 Thrusters Pull ups

A) Snatch Heavy single B) Clean & jerk Heavy single C) “Snatch DT” 5x 12 snatch grip deadlifts, 135/95 9 hang power snatches 6 overhead squats EXTRA A) Muscle up practice B) Handstand practice

A) Push press Week 4 B) EMOM 10 Elbow prehab C) AMRAP 12 50 double unders 10 box jump overs 5 hang power cleans, 155/115 EXTRA 5x: 750m row 12 ghdsu

A) Back squat 20rm B) Baseline 2.0 50 calorie row 40 air squats 30 t2b 20 hspu 10 c2b EXTRA A) Hip extensions, 4×10 B) Weighted step ups, 4×10

A) Every 90 seconds for 15 rounds Snatch complex B) Death by… Overhead squats