Month: May 2017

DU-FS-PU

STRENGTH SQUAT CLEAN; 5X3@70-90% METCON 12min AMRAP 40 Double Unders 10 Front Squats (115/75) 10 Pullups GPP 12min AMRAP 40 Double Unders 10 Front Squats (155/105) 10 C2B

RUN-C&J

STRENGTH SPLIT JERK; 5X3@70-90% METCON 3 rounds 400M run 10 Clean and Jerks (135/95) GPP 3 rounds 400M run 15 Clean and Jerks (135/95)

PISTOL-PP

STRENGTH High Catch Power Clean; 6X2 METCON 4 rounds 20 Alternating Pistols 20 Push Press (95/65) Sub goblet squats for pistols if you dont have them.

ROW-C2B-RINGDIPS

STRENGTH BACK SQUAT; 5X3@75-85% METCON 3 rounds Row 750/600M 10 C2B 10 Ring Dips rest 2min GPP 3 rounds Row 1000/800M 10 Bar Muscle Ups rest 2min

KBSnatch-DU

STRENGTH Squat Snatch; 5X3@60-90% Perfect reps only. METCON 3 rounds 30 KB Snatch (53/35) 100 Double Unders rest 2min GPP 3 rounds 40 KB Snatch (53/35) 120 Double Unders rest 2min


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