Skill Work:

KB Snatch

 

Metcon:

4 Rounds AMRAP 4:00

30 KB Snatch

15 Double Unders

5 Burpees

Rest 2:00 Between each round

 

 

2016 1004

SQUAT CLEAN 1RM

 

Optional Metcon:

AMRAP 7:00

7 Power Clean

7 Air Squats

7 Pull-ups

 

 2016 1003

 

Kipping Skill Work

 

Metcon:

With a partner, oneperson working at a time, complete:

400m Wall Ball Run

50 Wall Ball (20/14)

40 C2B Pull-up

30 Bar Touching

Burpee

400m Wall Ball Run

30 Bar Touching

Burpee

40 C2B Pull-up

50 Wall Ball

400m Wall Ball Run

 

**Both partners must go on all runs but can take one wall ball

Time Cap: 30:00

 2016 0930


 

Clean Skill Work

-Rack Delivery

-Tall Cleans

 

Hang Squat Cleans

3-3-3-3-3

 

Metcon:

7 Rounds for time:

30 Double Unders

20 American KBS (70/53)

10 Box Jump Overs (24/20)

 2016 0929 B

 

 

Strength: Deadlift

5 x 4 @ 60-65%

 

Metcon:

4 Rounds:

Row 500m

12 Wall Balls

5 Burpees

Rest 1:00

 2016 0929

Clean Skill Work

-Rack Delivery

-Muscle Clean

 

Power Cleans

2-2-2-2-2

 

Metcon:

4 Rounds For Speed

400m Run

5 DB Man Makers (50/35)

Rest 1:002016 0929