Sunday, January 10, 2016
Strength
Squat
Conditioning
5 Rounds for time of:
7 Squat clean thrusters (155#/105#)
14 KB swings (70#/55#)
Saturday, January 9, 2016
For time:
100 Air squats
Run 800m
60 Box jumps (24″/20″)
50 Wall ball (20#/14#)
50 Pull ups
60 Push ups
Run 800m
Thursday, January 7, 2016
Strength / Skill
Split jerk
Conditioning
AMRAP in 15 minutes of:
20 Clean & jerk (135#/95#)
15 Toes to bar
10 Clean & jerk (155#/105#)
15 Toes to bar
7 Clean & jerk (185#/130#)
15 Toes to bar
3 Clean & jerk (225#/145#)
15 Toes to bar
Wednesday, January 6, 2016
Strength
Squat
Conditioning
AMRAP in 9 minutes of:
10 Handstand push ups
12 Box jump overs (24″/20″)
Run 200m
Tuesday, January 5, 2016
Skill / Strength
Clean
Conditioning
For time:
Row 500m
30 Bench press
Row 750m
20 Bench press
Row 1,000m
10 Bench press
Sunday, January 3, 2016
Strength
Squat
Conditioning
AMRAP in 10 minutes of:
30 Double unders
15 Hang power snatches (75#/55#)
