Saturday, June 16, 2018

10 min of joint prep

A. Every 3 minutes x 5 sets:

snatch high pull plus power snatch x 4-5 reps

Or, if you need more work in your overhead position: do overhead squats or wall squats (high volume)

B. On a 1 minute clock:

Run 200 meters

With remaining time, AMRAP air squats

Rest 60 sec

On a 2 minute clock:

Run 200 meters

KB Swings x 15

with remaining time: AMRAP burpees

Rest exactly 2 minutes

ON a 3 minute clock:

Run 400 meters

with remaining time: AMRAP strict pulling

Rest exactly 3 minutes

On a 4 minute clock:

run 400 meters

Wall balls x 25

with remaining time: AMRAP alternating db snatch




Friday, June 15, 2018


10 minutes of joint prep

FM Dragon Pearl warm up for shoulders and hips (about 10 min)

A. Every 3 minutes: Check progressions for number of sets

HSPU - advanced 2-3 reps x 6 sets (CF style or gymnastics style)

INtermediate: 4-5 reps x 5 sets

BEginner: A- FRAME x 6-8 x 5 sets

B. Every 4 minutes x 4 sets:

Back Squats @ 00x0 x 12 reps

Sprint 100 meters

BB Push Press x 8 75/105

Burpees x 12