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April 24, 2014

A.

Snatch Push Press + Overhead Squat

70% (of snatch) x 5+1

75% x 5+1

78% x 5+1 

B.

Power Clean

70%x 3

75% x 3

78% x 3 x 2

C.

5 sets for time of:

400m Run

10 Handstand Push Ups

10 Chest to Bar Pull Ups

April 22, 2014

A.

Front Squat

70% x 4

75% x 4

78% x 4

B.

Good Morning - 3x5 

C.

Every 5 minutes, for 30 minutes (6 sets)

500m Row

15 Kettlebell Swings (53lbs/35lbs)

15 Toes to Bar

April 21, 2015

A.

Clean & Jerk

60% x 3+1

65% x 3+1

70% x 3+1

75% x 3+1

80% x 3+1

B.

Clean Pull - 100% (of clean) x 3 x 4 

C.

Push Press 

70% x 5

75% x 5

78% x 5

D.

"Air Elizabeth"

For Time:

21-15-9

Power Clean (135lbs/95lbs)

Ring Dips

*Must Muscle up into the rings and begin your ring dips at extension. Yes, that means your MU doesn't count.

Sorry not sorry

April 20, 2015

A.

Snatch - 60%x3, 65%x3, 70%x3, 75%x3, 80% x 3

B.

Snatch Pull - 100% (of sn) x 3 x 4 

C.

Back Squat - 70% x 6, 75% x 6, 78% x 6 

D.

As many rounds and reps as possible in 12 minutes of:

15 Box Jumps (24"20")

10 Pistol Squats

5 Burpees

April 17, 2015

A.

Snatch Push Press + OHS - 75% (of sn) x 5+1 x 5

B.

Power Clean - 75% x 3 x 5 

C.

For Time:

50 Double Unders

50 Thrusters (45lbs/35lbs)

50 Double Unders

50 Thrusters (45lbs/35lbs

50 Double Unders

April 15, 2015

A.

Front Squat

75% x 4 x 5

B.

Good Morning

3x5 

C.

As many rounds and reps as possible in 12 minutes:

10 Strict Handstand Push Ups

5 Power Cleans (205lbs/135lbs)

10 Strict Ring Dips

April 14, 2015

A.

Clean & Jerk

60% x 3+1

65% x 3+1

70% x 3+1

75% x 3+1 x 3

B.

Clean Pull - 95% (of clean) x 3 x 4 

C.

Push Press - 75% x 5 x 5

D.

Three rounds for time of:

20 Box Jump Overs (30"/24")

20 Chest to Bar Pull Ups

April 13, 2015

A.

Snatch - 60%x3, 65%x3, 70%x3, 75%x3x3 

B.

Snatch Pull - 95% (of sn) x 3 x 4

C.

Back Squat - 75% x 6 x 5 

D.

2 sets of:

1000m Row

25 Burpees over the erg

-rest as needed

April 10, 2015

A.

Snatch Push Press + OHS

70% (of sn) x 5+1 x 5 

B.

Power Clean

70% x 3 x 5 

C.

4 sets of:

2:00 Max Double Unders

10 Chest to Bar Pull Ups

10 Shoulder to Overhead (135lbs/95lbs)

rest 2 minutes

D.

10 min cool down row

April 8, 2015

A.

Front Squat @ 70% x 4 x 5

B.

Good Morning 

3x5

B.

5 Rounds for times

14 Thrusters (95lbs/65lbs)

7 Burpee Pull-Ups

April 7, 2015

A.

Clean & Jerk

60% x 3+1

65% x 3+1

70% x 3+1 x 4 

B.

Clean Pull - 90% x 3 x 4 

C.

Push Press - 70% x 5 x 5  

D.

As many rounds and reps as possible in 20 minutes of:

20 Air Squats

10 Kettlebell Swings (70lbs/53lbs)

5 Handstand Push Ups

April 6, 2015

Alright guys, on to prep for the 2015 season.
 

A.

Snatch

60%x3

65%x3

70%x3x4 

B.

Snatch Pull

90% (of sn) x 3 x 4
 

C.

Back Squat

70% x 6 x 5 

D.

3 sets of:

20 Banded Good Mornings

10 Burpee Box Jump Overs (30"/24")

rest as needed (make it fast)

E.

10 x 30 sec AirDyne Sprint 

-rest 30