4.28.16

Chill day.

Rest, make up, class or 6 mile bike recovery.

4.27.16

Row 1500 m+run 800m+ski+500m+bike 1 mile

Mobilize

A) 3-6-9-12-15

Unbroken snatch 135/85(no press outs or starfishing)

15-12-9-6-3

Unbroken butterfly ctb

B) 

21-15-9-6-3

triple unders
ghd sit ups

Deadlifts 185/125

C) 7×3+1

Hang power clean plus jerk. These are for speed and technique. Strength is a secondary factor. No starfishing or press outs.

4.26.16

1500 m row +3 rounds of Cindy+1500 m row

Mobilize

A) 15 min cap

40-30-20-10

Cal row

4-3-2-1

Legless rope climb

B) 10 min emom

5 push jerk from rack 

C) 400 m run+20 wallballs 30/20+20 box jumps 30/24 x 4

D) 75 CTB pullups for time

E) class

4.25.16

Warm up

16 min shuttle run every 4 min complete 10 v-ups+10 clapping push-ups(these should be unbroken. If you can’t modify to clapping knee push-up)

Mobilize

A) 30 unbroken dubs+1 full snatch X 3 rounds at 155/85

Rest 2 min

30 unbroken dubs+1 full snatch X 3 rounds at 185/105

Rest 2 min

30 unbroken dubs+1 full snatch X 3 rounds at 205/115

B) 50 cal row+50 ghd+50 pullups+50 ring dips

C) with partner 1:1×10 rounds

3 power cleans 205/135+3/2 muscle ups

D) up to you (team workout /weakness work/nothing)

E) class

4.22.16

Warm up: 

4 rounds Run 400 m + 4 power cleans 225/145 + 4 min mobility 

A)Time cap: 14 min 

Relay style:

Competitor 1 – 100 Double Unders, 25 snatches (115/75), 45/30 pull ups
Competitor 2 – 100 Double Unders, 20 Snatches (135/85), 30/20 chest to bar pullups

Competitor 3 – 100 Double Unders, 15 Snatches (155/95), 15/10 bar muscle ups

B)Time cap: 15 min

Rx (Waterfall entry 3 athletes per team. Can make due with 2 or 4)

50 Toes to Bar

50 Wallballs (20/14)

50 Box jump overs 24/20

50 DB Snatches 65/45

C) AVA if you like

D) 15/10 burpee MU 

E) barbell row 

5×5