10/16/15: Friday


 

snatch deadlift 5-5-3-3-1-1-1
then

in 4 minutes:
400m run
max effort squat snatch (135/95)
rest 3 minutes
in 4 minutes:
400m run
max effort power snatch (115/75)
rest 3 minutes
in 4 minutes:
400m run
max effort hang power snatch (75/55)

  

10/14/15: Wednesday


 

10 minute amrap
strict handstand push-up x 3
30 second handstand hold
then
20 minute amrap
10 dynamic push-ups
10 kettlebell swings (70/55)
100m single arm farmer’s carry (right hand)
10 dynamic push-ups
10 kettlebell swings
100m single arm farmer’s carry (left hand )

  

10/12/15: Monday

  
Congrats to Casey and Ben (Jon and Jordan) on their second place finish at Director’s Cut over the weekend!
1rm squat clean + hang squat clean + thruster
then
12 minute amrap
2 thrusters (155/105)
15 second overhead hold
2 rope climbs