5:45 PM
Skills Clinic with Brandon. Toes-to-bar!

Strength:

E2MOM 16
3 Touch-and-Go Power Cleans (Max. Effort)

Conditioning:

AMRAP 15
600m Run
15 Deadlifts (185/125)(Fx: 135/95)

Overview of the Week

Conditioning:

“Fight Gone Bad”
Three Rounds, 1 minute per station
Wall balls (20/14)
Sumo Deadlift High-Pull (75/55)
Box Jump (24/20)
Push Press (75/55)
Calorie Row
Rest

Compare to February 11, 2017.

Finisher:

1 Mile Run

Strength:

Deadlift
4×4@80-85%
1×4@85-90%

Rest 2-3 minutes between sets.

Conditioning:

3 Giant Sets
8-12 Ring Row Tempo (3013)
8-12 Strict Ring Dips
0:30-0:45 GHD Hip Extension Hold or Weighted High Plank

Strength:

For Time
10 Hang Power Snatches (95/65) (Fx: 75/55)
20 Air Squats
40 Double-Unders
Rest 1:00
10 Power Snatches (115/80) (Fx: 95/65)
20 Toes-to-Bar
40 Double Unders
Rest 1:00
10 Squat Snatches (135/95) (Fx: 115/80)
20 Push-ups
40 Double-Unders

Conditioning:

5 Rounds
High Plank 30 secs. weighted/ 30 secs. unweighted
Directly into
Max Unbroken Push-ups
Rest 2 minutes between rounds.

Strength:

Clean & Jerk Complex
E3MOM 21
1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean + Split Jerk (ME)

Conditioning:

For Time
30 Reverse Back Rack Lunges (135/95) (Fx: 95/65)
30 Abmat Situp
20 Reverse Back Rack Lunges (135/95) (Fx: 95/65)
40 Abmat Situp
10 Reverse Back Rack Lunges (135/95) (Fx: 95/65)
50 Abmat Situp

Finisher:

For Time
30/25 Cal Bike
7 Rope Climbs