Strength
Hang power clean 10x3 40-50% 1rm
Metcon
AMRAPx7
5 clean and jerks 135/95
40 double unders
Cool down
3x25 ghd sit up
3x15 dynamic super man
11/16/15
Strength
Back squat + behind the neck jerk
6x2+1 @40-50% 1rm jerk
Metcon
5 rounds
400m run
10 strict handstand pushups
Cool down
3x10 strict toes to bar
3x20 banded pull down
11/13/15
Strength
Strict press 5x5 @60%
Metcon
5 rounds
10 dead lifts 155/115
10 bar facing burpee
10 sit ups
Cool down
Supinated ring rows 3x12
2 min hollow hold
11/12/15
Strength
Snatch balance 6x3 @70%
Metcon
AMRAPx15
5 power snatch 135/95
10 toes to bar
15 box jump over 24/20
Cool down
50 banded good morning
75 banded pull aparts
11/11/15
Strength
Sumo deadlift 4x8 @70% every 2 minutes
Metcon
“NATE”
AMRAPx20
2 muscle ups
4 handstand push up
8 kettlebell swing 70/53
Cool down
10 rounds
20 second hollow hold
10 glute bridge
11/10/15
Strength
Clean pull 12x1 @80% every 30 seconds
Metcon
AMRAPx7
3,6,9,12…
Thruster 100/70
Burpee box jump
Cool down
3 rounds
10 body levers
15 back ext
11/9/15
Strength
Front Squat 6x4@70%
Metcon
AMRAPx12
7 power clean 165/115
20 ghd sit up
200m run
Cool down
Bulgarian split squat 2x15 each leg (db)