9.28.2015

WARM UP:

Row 3 Min
then…
3 Min AMRAP
10 Pushups
10 Goblet Squats
20 Bear Crawls

Shoulder MOB Coaches’ choice 60-90 sec each arm

PART 1: OLY

FITNESS:
Practice Full Clean + Split Jerk

SPORT: (must know your 1RM)
Clean and Jerk 10×1 @80-90% (Full squat clean and split jerk)

PART 2:

FITNESS
12 MIN AMRAP
5 Power Cleans @ 50-60% of Part 1
10 Pushups
15 Air Squats

SPORT
12 MIN AMRAP
Row 15 calories
5 Muscle-ups
Rest 30 seconds

OPTIONAL CASH OUT

21-18-15-12-15-18-21
Assault Bike calories
Rest 1:1

or

10 MIN AMRAP
5 Power snatch 165/110lbs
2 Rope climbs
15 GHD sit-ups
2 Rope climbs

or

STRENGTH PROGRAM

Week 2 Day 1

1. Back Squat: 10 reps at 60% of your 1RM, then 3 x 10 at 75%

2. Power Clean + Push Press: 5 reps at 65% of your 1RM Push Press,
then 3 x 5 at 75%

3. Clean Pull: 3 x 5 at 85% of your 1RM Power or Squat Clean whichever is higher

4. Clean Grip Bench Press: 10 reps at 65% of your 1RM, then 3 x 10 at 75%

5. 3 Sets Max Unbroken Strict Pullup Reps + Same # of Kipping Pullups
Rest 90-120 Sec between Sets

6. Chinese Plank 3 x 60 Sec on 60 Sec Off – Add 10lb Plate if Capable