Friday June 16, 2017

1. Warm up:

3 Rounds, not for time

12 Band pull-aparts

18 Air squats

24 Assault bike (cals)

-Then-

60 Second handstand hold 

Completed

2. Strength:

Power snatch + Squat snatch + Hang squat snatch

Go every 2 minutes, building to today's heavy 

115, 135, 145, 155, 160

Then...

4 Sets

3 Snatch pulls with :03 second pause at knee

Rest as needed

160 across

3. Conditioning:

AMRAP 10 minutes

5 Wall balls, 30#

5 Box jump overs, 24"

10 Wall balls

10 Box jump overs

15 Wall balls

15 Box jump overs

20/20, 25/25...and so on

Completed the 30's + 17 reps (227 reps)

Wall balls 5, 10, 15, 7-7-6, 10-8-7, 11-9-7-3, 9-8

Box jump overs fast and unbroken

4. Conditioning:

3 Rounds

Run 400 meters

15 Strict HSPU (hands inside 32" box)

Rest 60 seconds

1:44, 1:46, 1:52

Total time 7:22

Running 1:20, 1:21, 1:21

Strict HSPU unbroken 

5. Strength:

5 Sets

Bench press x 6 reps at 82%

Rest 60 seconds

Strict CTB pull-up x 6 reps at 21X1

Rest 2 minutes

BP: 155# (82%) across

SCTBPU: 6 reps at 21X1 across

6. Cool down:

10 Minutes of Assault bike at easy pace

Completed