DB-STRENGTH & CONDITIONING

Friday, September 20, 2013

For Time:

30 Pull ups

50 Thrusters, 45

1K Row

Snatch Complex

7 sets across of: Slow Snatch Deadlift + Hang Squat Snatch + Snatch Balance

10 x 1 High Bar Back Squat, OTM

Rest Day

10 Minute AMRAP

5 Power Clean 135

10 Pushup

15 Airsquats

Skillwork:

10x10 of 30" box Jumps

Helen

Run 400 M
21 Kb swings
12 Pullups

Power Clean and Jerk
2RM

Power Snatch
2RM

12 Minute AMRAP of:

12 Toes to Bar
12 Burpees

3 Rounds for Time of:

Run 200M (rest equal time)

Run 400M (rest equal time)

Run 600M (rest equal time)

12 Minutes of:

3 Muscle ups- even

5 Squat therapy - odd

6 Min AMRAP of:

20 Wallballs

40 Double unders