Month: June 2015

5 Min AMRAP x 3

WOD: 5 minute AMRAP 5 HSPU (strict) 25 KBS (2/1.5pd) — rest 3 mins — 5 minute AMRAP 7 Push Press (65%BW) 20 KBS — rest 3 mins — 5 minute AMRAP 10 Box Jumps (24/20″) 15 KBS

Squat Pause & Clean

STRENGTH: 18 Mins to complete 3 x 5 Squat Pause (7 sec) @50% 1RM +10lbs   CONDITIONING: For Time [12min cut off] 50 Cleans (155/105) [They can be Power Cleans, in fact I recommend it] Top of every Minute  6 burpees

Squat Jump Lift

STRENGTH: 18min to complete 3 x 3 Back Squat Pause (3 sec) @70% 1RM   CONDITIONING: 10min Alternating EMOM 10 Box Jumps 30/24 10 Dead Lifts @BW


Warm Up with some Kettlebell Windmills to get the shoulder mobility moving 5  RFT 300m Sprint Row 2ea Turkish Get Ups (2R then 2L – Start out heavy and just keep increasing each round)

Snatch & Over Head Squat

STRENGTH: a). 3 x 3 Snatch Balance @ 90%1RM Snatch THEN b). 2 x ME OHS at the final weight used above   CONDITIONING:  9min AMRAP 20 KBS 2/1.5pd 15 Hollow Rocks 10 Chin Ups (palms in – focus on getting good external rotation at the bottom)

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