140902

IMG_0232.JPG
BBG:
15 minutes for 5X1 Clean & Jerk from the hang – work to a heavy but perfect single for the day (preferably no misses)

Conditioning:

1:30 Nose & Toes HS Hold

5 rounds of-
15 Burpee Box-Overs 24/20″
15 KB Swings 24/16kg

1:30 Nose & Toes HS Hold

**if you have HS Walk, sub the hold for “60′ HS Walk”**

140901

TODAY WE WILL BE HOLDING A 10AM CLASS *ONLY* IN HONOR OF THE HOLIDAY!

ENJOY YOUR LABOR DAY, OUTLAWS!

IMG_0397.JPG
BBG:
5X1 Hang Snatch from (just above knee) – work to a heavy but perfect single for the day

Conditioning:
3 rounds for time of:
20 Wall Balls 20/14#
20 C2B Pull-ups

140827

IMG_0244.JPG
BBG:
15 minutes for 5×1@80% of 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (should be 80% of all time max for the complex)

Conditioning:

3 rounds of:
1:00 ME Strict HSPU
1:00 ME Power Clean & Push Jerk 155/105#
1:00 ME TTB
1:00 Rest

140825

IMG_0179.JPG
BBG:
15minutes to find a 3 Position Snatch (Floor, Hang, Power Position – do not drop bar) – then 5X1 @ 80% of all-time max for the complex.

Conditioning:
6 Muscle-Ups
24 OHS 95/65#
200m KB Farmers Carry 24/16kg (1 KB in each hand)
24 OHS 95/65#
6 Muscle-Ups