Monday, 120114

Welcome Richard Bohlken to the Team  ; 16th Games Finisher in 2014

am:

A. Snatch Balance x 2 + OHS x 2; build here in 12-15 min; Speed and footwork is the focus - weight is NOT

B. AFAP 

120’ Front Rack Walking Lunge (30’ sections) 

30 strict pullups
185/123
165/113
155/103
^options

C. Back SqT 3x3@90% of 3RM

pm: CP (heavy pull)

A. 

20 Power Cleans (155/108)

10 bar facing burpees

15 SqT Cleans (205/133-143)

15 bar facing burpees

10 deadlifts (295/193)

20 bar facing burpees

B. DB SA Row 5-7 reps x 4-5 sets each arm 

C. Reverse Hyper 12-15 reps x 4 sets @25-30% of back squat

One Session:

A. Snatch Balance x 2 + OHS x 2

B. Back SqT

C. PM Session