Strength/Skill Every Minute on the Minute for 10 Minutes 1 Clean and Jerk Start at around 60% and increase weight 10-20 pounds every minute to end up at max effort. If doing 15.5 tomorrow or this evening keep weight under 70%. Also no crappy looking power cleans. Go under the bar and squat…pretty please…with sugar.…
Strength/Skill Every 1 min for 14 mins, alternating between: 3 Overhead Squats, 60% 1RM 12 Push-up (hand release)s Then With a 12:00 minute time cap: 20 Power Snatches, 95/65 lbs 20 Burpee (Bar Facing)s 15 Power Snatches, 95/65 lbs 15 Burpee (Bar Facing)s 10 Power Snatches, 95/65 lbs 10 Burpee (Bar Facing)s Row (calories)* *After the final burpee…
Strength/Skill
Every 1 min for 14 mins, alternating between:
5 Thrusters, 115/75 lbs
10 Box Jumps, 24/20 in
Then
Complete as many rounds as possible in 12 mins of:
5 Deadlifts, 135/95 lbs
3 Power Cleans, 135/95 lbs
3 Shoulder-to-Overhead, 135/95 lbs
10 Box Jump 24/20 in
Buyout
Annie
50-40-30-20-10
Double Unders
Abmat Situps
Strength/Skill Every 1 min for 10 mins, alternating between: 3 Back Squats, 70% 1RM increasing 10-20 pounds each set. 10 Burpees Then For time*: 100 Double Unders 75 Wall Balls, 20/14 lbs 50 Pull-ups** 25 Overhead Squats, 75/45 lbs 10 Deadlifts, 225/185 lbs 5 Muscle-ups *20 Minute time limit. Scale reps and weight to finish…
Strength
Back Squat 8 x 3
Then
WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up…
Strength/Skill Every 1 min for 10 mins, alternating between: 30 Double Unders 1 Clean & Jerk, 65% 1RM* *This is a deload day for 15.4 tomorrow. If you plan on doing 15.4 tomorrow please keep loads low. If not increase weight with each rep until max effort. Then 4 rounds for time of: Overhead Walking…
Strength/Skill
Every 1 min for 14 mins, alternating between:
3 Hang Snatches, 60% 1RM*
12 Split Jumps
*Add weight every round until 3rm Max Effort
Then
4 rounds for time of:
50 Kettlebell Swing (American)s, 24/16 kg
25 Box Jumps, 24/20 in
Buyout
Run 1 mile
Strength/Skill Every 1 min for 14 mins, alternating between: 3 Power Cleans, 60% 1RM * 15 Wall Balls, 20/14 lbs *Add 5-20 pounds each set until at 3rm max Then 10-9-8-7-6-5-4-3-2-1 reps, for time of: Clean & Jerk, 135/95 lbs Chest-to-bar Pull-up* *If scaling jump to bar and hold chest on bar for 3 seconds.…
Strength/Skill Every 1 min for 14 mins, alternating between: 1 Squat Clean, 75% 1RM* 10 Burpee (Bar Facing)s *add weight every set until at or past max effort Then Complete as many rounds as possible in 12 mins of: 20 Front Squats, 95/65 lbs 20 Box Jumps, 24/20 in 15 Front Squats, 135/95 lbs 20…
