Strength
Work up to a max in the complex high hang snatch, hang snatch, overhead squat. Keep things crisp and focus on speed under the bar- no failures.
Conditioning
Working in teams of two, alternating rounds with one partner working at a time, complete as many rounds as possible in 20 minutes:
Teamwork.
Strength
Establish a 5 repetition maximum high-bar back squat, then two drop sets @-10
Conditioning
“Fractured Fran”
-rest 2 minutes-
-rest 2 minutes-
Strength
15 minutes to make-up strength work
Conditioning
Two Rounds for time, working in teams of two with one partner working at a time (pieces do not have to be divided evenly):
Cash Out: Stretch a problem area for two full minutes per side. No foam rolling until after this is done.
Jesse
Strength
Deadlift 3×5 @80-90%, weight should be challenging but form should be tight.
Conditioning
“Nasty Girls”
3 Rounds for time:
Solidarity Edition Inov8s
Strength
5 Repetition maximum front squat, then one drop set @ -10%
Conditioning
“the Gunter ’13”
Two rounds for time:
Strength
12 minutes to find a 3RM Hang Snatch, then 2×3 @ 90%
Conditioning
12 Minutes, as many rounds as possible:
