4.12.16

1. High Hang Power Snatch

1×2 @ 60%

3×2 @ 70%

2. Drop Snatch

3×3 @ 70%

3. Power Jerk

3×1 @ 60%

3×3 @ 70%

Optional- Elevated Clean Pulls

3×3 @ 80%

HSPU- 5X5

WOD: 8min AMRAP

15Box Jumps

15 BB Thrusters

15 Cal Row

3.1.16 Tuesday

1. Conditioning
EMOMx12:
2 Rounds of:
Min 1: 5 Snatches, 135/95 + 10 TTB
Min 2: 15/12 Calorie Row
Min 3: 5 Clean and Jerks, 135/95 + 10 TTB
Min 4: 15/12 Calorie Row
Min 5: 5 Thrusters, 135/95 + 10 TTB
Min 6: 15/12 Calorie Row

2.22.16 Monday

1. Snatch
3×1 at 80%
5×1 at 85%
3×1 at 80%

2. Gymnastics Pulling
1-2-3-4-5-6-7-8-9-10 unbroken C2B Pull ups, rest as little as needed between sets

3. Conditioning
3 RFT:
15 Dead Lift 225/155
30 Wall Balls, 20/14
60 Double unders

2.8.16 Monday

1. Conditioning
“Open 13.4”
AMRAP 7
3.6.9.12…
CJ, 135/95
TTB

2. Snatch
work up to a heavy 3-Position Squat Snatch
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor

3. Squat
3×5 Front Squat

Wednesday 2.3.16

1. Strength
Build to a heavy OHS single

2. Barbell Complex
Build to a heavy complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS

3. Conditioning
ARMAP 10:
10 OHS, 95/65
10 TTB

Tuesday 2.2.16

  1. Should go without saying: Work on a GOAT! For the majority I would say: Double Unders or Muscle-ups
  2. Conditioning*
    21-18-15-12-9 reps for time of:
    Row for calories
    Thrusters, 95/65
    * Do not do Open 15.5. Do not compare your score to 15.5. We are NOT looking for a benchmark; that was what yesterday was for. Today we want THIS stimulus.

Monday 2.1.16

*make sure that we are doing the entire program and in the order that it is written!
1. Conditioning
5 minutes of max reps of Burpee Box Jump Overs, 24/20
5 minute rest
4 minutes of max reps of 10m Shuttle
4 minute rest
3 minutes of max reps of Power Clean, 155/105
3 minute rest
2 minutes of max reps of Wall Balls, 20/14
2 minute rest
1 minutes of max reps of Max unbroken C2B Pull-Ups

2. Snatch
A. Work up to a heavy Squat Snatch (not a max)
B. 3×1 Snatch Pull
C. 3×1 Snatch Grip Jerk + Pause OHS

1.30.16 Saturday

Conditioning
Teams of 2:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang Squat Clean Thruster, 135/95
200m Run after each set.
Example: Partner 1 does the ten reps + 200m Run. Once Partner 1 returns from the run partner 2 does the 10 reps + 200m Run