"Hammer"
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
Post time of each round to comments.
May 172012
12 minutes to establish a 1RM Hang Snatch (squat is preferred). -then- 5 rounds for time of: 3 Hang Power Snatches @ 80% (of above) 6 Box Jumps 30/26″ Run 200m 3 Hang Squat Snatches @ 80% 6 Box Jumps 30/26″
Olympic Lift Skill Training – Hang Snatch Spend 20 minutes working on your skill. No heavy weights. (Hint, Hint! You'll see these tomorrow.) THEN Death by Deadlift (135/95) - Every minute on the minute
Annie
1X20 Back Squat Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%. -then- 1a) 4X3 Strict Pullups + ME Kipping Pullups [...]
May 132012
12 minutes to establish a 1rm heaving Snatch Balance. -then- 3 round for time of: Run 400m 20 Burpees 20 Absolutely Vertical KBS 24/16kg
"THE INMAN" 4 rounds for time: 500 meter row 5 squat cleans (155/115) 10 handstand pushups 15 pullups 20 slam balls 25 GHD situps
