August 2015

2 rep mx: Bear Complex 3 rounds 1 min of burpees 1min of skiers rest 1 min repeat

Snatch Work 30 power snatch 30 pull ups 30 bx jumps 30 kb swings

DIANE

400m run 8 power cleans 400m run 8 front squats 400m run 8 hang cleans 400m run 8 thrusters 400m run 8 deadlifts

Clean and Jerk 6×5 (65-70%) Grace

2 rounds 200m run 30 sit ups 400m run 30 v ups 200m run 20 toe2bars 400m run 1min plank

Front Squats: 3×6 (60/65%) Slow 2-4-6 (155/115) Front Squats Pull ups 4-6-12 (135/95) 2-4-6 (155/115)

2 rep mx Jerks EMOM 9 mins 3 jerks 6 weighted lunges

Hang clean warm up 16 min AMRAP  of how many hang cleans hang cleans (drop the bar and run a 4oo) 4oom run

3-6-9-12-15 weighted lunges 2-4-6-8-10-12 renegade rows