High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 1X2, 2X1 @ 90% – rest 2:00
then…
4 rounds for total time of:
– 10 Pull-ups
– Run 200m
– 20 Wall Balls 20/14#
*Rest 1 min
15 minutes to practice/test the 3 Position Snatch (Hi-Hang, Hang, Floor)
*compare to 7/5 and 7/24
then…
3 rounds for time:
– 10 KB Snatch + OH Lunge (R arm, L leg) (24/16kg)
– 10 KB Snatch + OH Lunge (L arm, R leg) (24/16kg)
– 20 Box Jumps (24/20)
– 20 HR Push-ups
Build up to a 1RM Thruster in 15 min.
*Compare to 8/16/12
-then-
For time:
– 25 T2B
– 20 Thrusters (115/75)
– Run 800m
– 20 Thrusters (115/75)
– 25 T2B
5×1 2 High Hang Cleans (above mid quad) + 1 Push Press
then…
3 rounds for time of:
– 11 Deadlifts (275/185)
– 22 Bar Facing Burpees
Overhead Squat
– Build up to an 3 RM in 4-5 sets
*Compare to 6/28/12
then…
“Nancy”
5 rounds for time of:
– 400m run
– 15 overhead squats (95/65)
*Compare to 4/5/12
Deadlift
2-2-2-2-2 (working on speed past the knee)
then…
Run 400m
42 KB Swings (53/35)
21 Weighted Sit-ups (25/10)
Run 400m
30 KB Swings
15 Weighted Sit-ups
Run 400m
18 KB Swings
9 Weighted Sit-ups
Build up to a 1RM Press in 10 minutes
then…
Alternating Tabata of:
– Shoulder to Overhead (75/55)
– Jumping Lunges
*To score, add lowest rep count for each movement together.
