Training

February 26, 2015

Warm-up

!0min airdyne easy

50x single unders !0x double unders  5x strict PU 10x pushup 15x air squat

40x SU 20x DU 5x strict PU 10x Russian pushups 15x squat jump

30x SU 30x DU 5x C2B 10x Russian dips 14x alternating pistols

Bar warm up

10x of each RDL, snatch hi-pull, muscle snatch, BNP, snatch balance, SOTS press

work up to heavyish snatch

EMOMx12 snatch 70kg up to 110kg no misses

EMOMx12 C&J 80kg up to 120kg no misses

EMOMx12 DeadLift 130kg up to 195kg no misses

then

2min AMRAP of 14.5

Thrusters@95# + bar facing burpees

3-6-8-12 etc...

41 reps

rest 4min.

2min AMRAP of 13.3

C&J@135 +T2B

3-6-9 etc...

36reps

rest 4min.

2min AMRAP of 14.1

30xDouble unders + 15xsnatches@75#

87reps

rest 4min

2min AMRAP of 13.1

burpees

38reps

CoolDown

10min airdyne easy