3-5-15

STRENGTH
10 min EMOM
1 Deadlift
1 Power Clean
1 Hang Squat Clean

PUSH-UP
5-10-5-10

CONDITIONING
15 min AMRAP
2 Wall Walk (Sub 250 row if wall walks are not in your comfort zone)
15 KB Swing (53#/35#)
20 Double Under (3:1 Singles)

Advertisements

3-4-15

ACCESSORY WORK
(2x)
1 min Hollow Hold
1 min Plank
50 Pull-aparts
20 Scarecrow
20 Scap Pushup

PUSH-UP
10-20-10-10

CONDITIONING
15-12-9 Thruster (95#/65#) and Pull-up
5 min rest
12-9-6 Thruster (95#/65#) and Pull-up
5 min rest
9-6-3 Thruster (95#/65#) and Pull-up

3-3-15

PUSH-UP
20-5-5-5

STRENGTH-SNATCH
15 min EMOM – 1 Power Snatch
Increase load every 5 min or more often as needed

CONDITIONING
10 min AMRAP
30 Box Jump (20″)
15 Snatch (75#/45#)
20 Box Jump
10 Snatch (95#/65#)
10 Box Jump
As Many Reps As Possible
Snatch (135#/95#)
your score in the number or reps you complete at your heaviest load
Scale loads to your ability as light, med, heavy – but choose loads you can complete safely.