Friday 7/8/16

BB WORK:
5×2 – Snatch from blocks (above knee) – AHAP

STRENGTH:
1a) Back Squat: 5X2@90% of Tuesday’s 3rm – rest 90 sec.
1b) Bent Over Row: 5X5 – AHAP with good form – rest 90 sec.

METCON A:
8 minute AMRAP:
5 Power Clean & Push Jerks 185/115#
15 Cal Row

METCON B:
3 Rounds
10 Thrusters 145/95
50 Double-unders
15 Ring Dips

ENDURANCE:
EMOM for 15 Minutes
Max Effort Assault Bike 20 Seconds
Score is calories, but the real point is to murder yourself right from the beginning.

Wednesday 7/6/16

BB WORK:
1) 5×2 – Clean from blocks (just above knee) – hit 2×2@90%
2) 5×2 – BTN Jerk from blocks (drop every rep) – hit 2×2@90%

STRENGTH:
4X3 Bench Press – work to a 3rm, rest 90 sec.

METCON A:
For Time:
50 KB Swings (53/35#)
400m Run
30 Thrusters (115/85#)
400m Run
50 KB Swings (53/35#)

METCON B:
AMRAP 6 Minutes:
5 Touch and Go Power Cleans (155/105#)
5 Box Jump-overs 30/24″

Saturday 7/2/16

BB WORK:
Front Squat to Split Jerk Complex (From Rack) 7×1
*Start around 85% of your Clean and Jerk Max. Work up if it’s smooth. Compare lifts to last time we did singles two weeks ago.

METCON A:
For Time:
1000m Row
30 T2B
30 Shoulders to OH 95/65#
30 Jumping Squats 45/35#

METCON B:
AMRAP 8 Minutes:
4 Muscle Ups
40 Double Unders