burpees

Monday 2/6/17

Strength: Snatch 8mins- build to heavy single with 3 sec pause in catch position followed by 3 overhead squats immediately into Clean 8mins- build to heavy single with 3 sec pause in catch position followed by 1 STOH   Conditioning: E20O20 x21 rounds (Like an EMOM but every 20 sec on the 20 sec) Sprint …

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Tuesday 1/10/17 – Strength Cycle Week 3

Strength: Bench Press 3×12@79%   Conditioning: 3 Rounds 1 Peg Board 2 Muscle Ups 3 Cleans (225/155) 4 Bar Over Burpees (Peg board scale: 4-5 peg pull-ups, MU Scale: Ring pull-ups, Heavy Squat Clean:82-85%) Gymnastics: Parallete Roll x25 Trunk/Core: Weighted planks till failure x3 rest 1 minute in between

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