Strength
Establish a 10 repetition maximum high-bar back squat, then drop sets: 10@-5% & 10@-10%.
Conditioning
20 minutes, as many rounds as possible:
Rest 1 minute between rounds.
Strength
Work up to a heavy single in complex of one full snatch + one snatch balance. Keep form tight—power snatch may be used but should be followed by deepest overhead squat mobility/form allows.
Conditioning
Death by Wall Ball & Burpees:
…continue until athlete cannot complete given number of repetitions in the minute. Score is rounds+reps. If athlete finishes round 20 they stop and receive a perfect score of 20.
Strength
Work up to a maximal load in a complex of 2 Push Press, 1 Push Jerk, 1 Split Jerk
Conditioning
12 minutes, as many rounds as possible of:
Strength
Establish a 10 repetition maximum high-bar back squat, then drop sets: 10@-5% & 10@-10%.
Conditioning
7 Rounds for time:
One barbell, load should be determined by ability to do quality, controlled rows (no bouncing). 12 minute time limit.
Strength
15 minutes to establish a 3 repetition maximum power snatch
Conditioning
9 Minutes, as many rounds as possible:
Today is Dustin’s last day with us before he heads west to begin his new career with Facebook. Get in here and see him off in style!
Strength
Establish a 10 repetition maximum front squat
Conditioning
“DC”
For time:
Run 1 Mile
then,
Apportion any way:
Run 1 Mile
Ready to go!