Friday 4-29-16

Warm up–
Baseball
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
6-6-3-3-1-1
Conditioning–
4 Rounds
1 min max reps
MBC (20#/14#)
Hang snatch (95#/65#)
T2B
*No rest between rounds
Warm up–
Baseball
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
6-6-3-3-1-1
Conditioning–
4 Rounds
1 min max reps
MBC (20#/14#)
Hang snatch (95#/65#)
T2B
*No rest between rounds
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench
6-6-3-3-1-1
Conditioning–
400m Run
20 HR push ups
20 Ring dips
400m Run
15 HR push ups
15 Ring dips
400m Run
10 HR push ups
10 Ring dips
20 min cap
Warm up–
2 Rounds
10 Burpees
10 Inchworm push ups
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
6-6-3-3-1-1
Conditioning–
3 Rounds
30 Box jumps (24″/20″)
40 Sit ups
10 Deadlifts (225#/155#)
15 min cap
Warm up–
Roxanne
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Jerk
6-6-3-3-1-1
Conditioning–
12 min EMOM
4 Push press (95#/65#)
4 Burpees
4 HR push up
Warm up–
Jumping jacks
Mountain climbers
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
“Mary”
20 min AMRAP
5 HSPU
10 Pistol squats
15 Pull ups
Warm up–
2 Rounds
30 Jumping jacks
10 Inchworm push ups
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
3-3-3-3-3
Conditioning–
1 Pull up
1 Deadlift (185#/115#)
2 Pull upsĀ
2 Deadlifts
3…
3…
10 min cap
Warm up–
3 Mins max double unders
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
20 min AMRAP
Max T2B
Right into
Max ring dips
After dips, must perform 50 double unders
*Scored for total reps
Warm up–
Jumping jacks
Mountain climbers
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Push press
3-3-3-3-3
Conditioning–
75 Box jumps (24″/20″)
50 KBS (53#/35#)
25 HSPU
12 min cap
Warm up–
Roxanne
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
30 min EMOM
1 Clean (75% of 1RM power clean)
4 Burpees over bar
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Front squat
3-3-3-3-3
Conditioning–
15 min AMRAP
100m Sprint
20 Sit ups
10 OHS with a plate (45#/25#)