04/16/2017

Week of 4/10

5 x Bear Complex (75#)/500m Run
4 x Bear Complex/400m Run
3 x Bear Complex/300m Run
2 x Bear Complex/200m Run
1 x Bear Complex/100m Run
Time: 15:36
Bear Complex - Power Clean, Front Squat, Push Press, Back Squat, Push Press

3 x 4 Strict Pull ups Rest 2:00
EMOM 16:00
1 - 4 Clean and Jerks (85#)
2 - :30 Double Unders
3 - 15 Wall Balls
4 - :30 Row @ 90%
3 x :15 Assault Bike/4 Burpees as fast as possible rest 3:00

Power Snatch from the Thigh
3 @ 60#, 3 x 3 @ 65#, 3 @ 70#
Power Clean from the Thigh
3 @ 80#, 3 x 3 @ 87.5, 3 @ 93.5
Front Squats
5 @ 85#, 4 @ 95#, 3 @ 105#, 3 @ 105#, 2 @ 115#, 2 @ 115#

AMRAP 6:00
10 alt DB Snatches (25#), 200m Run, 6 Burpee Pull ups
Rounds - 2 + 10 Snatches
Rest 4:00
AMRAP 6:00
25m Bear Crawl, 10 Ball Slams, 15 Air Squats
Rounds - 4
10:00 Assault Bike
92.6 cal/5452m

Power Snatches below the knee
3@60#, 2 x 3 @ 65#, 2 x 3 @ 70#
Power Clean below the knee
3 @ 80#, 2 x 3 @87.5#, 2 x 3 @ 92.5#
Push Press 6 x 3 (2 @ 65#, 70, 75, 80, 85#)
Snatch Pulls
3 @ 90, 3 @ 94.5#
4 x 3 Back Squats (120#)

7 x 1 Squat Snatch + 1 Drop Snatch (55, 60, 65, 70, 75, 80, 82.5#)
3 x 1.1.1 Snatch Pull Clusters 95#
20 Power Snatches (55#)
30 HSPU
20 Power Snatches
Time: 9:23

Deadlift build to max in no more than 8 pulls
(3 @ 175#, 2 @ 195#, 1 @ 215#, 1 @ 225#, 1 @ 235#, 2 attempts  @ 245# failed, 240#
EMOM 24:00
1 - 5 Thrusters (65# should have gone heavier)
2 - 10 Pull ups
3 - 15 Box Jump Overs

Power Snatch
3 @ 60#, 2 x 3 @ 65#, 2 x 3 @ 70#
Power Clean
3 @ 80#, 2 x 3 @ 86.5, 2 x 3 @ 92.5, 3 @ 97.5#
Split Jerk
4 @ 75#, 2 x 3 @ 80#, 2 x 2 @ 87.5, 2 @ 94#

OHS from the ground build to moderate triple
55, 60, 65, 70, 75, 80, 85#
"DT"
5 Rounds
12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to OH
Time: 7:31