Friday 6-30-17

Warm up–
2 Rounds
30 Double unders
20 Shoulder taps
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Cleans
6-6-3-3-1-1
Conditioning–
11 min AMRAP
5 Power snatches 95/65
25 Double unders
Warm up–
2 Rounds
30 Double unders
20 Shoulder taps
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Cleans
6-6-3-3-1-1
Conditioning–
11 min AMRAP
5 Power snatches 95/65
25 Double unders
Warm up–
Roxanne
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Push press
6-6-3-3-1-1
Conditioning–
4 Rounds
10 Ring Dips
15 Shoulder to OH 75/55
10 Burpees
14 min cap
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back Squat
6-6-3-3-1-1
Conditioning–
7 Rounds
3 min window
200m Run
7 Squat cleans (135/95)
Warm up–
2 Rounds
10 Burpees
20 Face pulls
Shoulder mobility
Dynamic stretches
Strength–
Bench press
6-6-3-3-1-1
Conditioning–
12 min AMRAP
5 Push ups
15 KBS (53/35)
5 Burpee Box jump overs (24/20)
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
6-6-3-3-1-1
Conditioning–
1500m Row
55 Deadlifts 225/155
55 Pull ups
Partitions reps and row
16 min cap
Warm up–
3 mins max double unders
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Core circuit
Conditioning–
Buy in: 50 sit-ups
21-15-9
KBS (53/35)
KB walking lunges
30 double unders before and after each round
Cash out: 50 sit-ups
Warm up–
4 Frames rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench press
3-3-3-3-3
Conditioning–
1000m row
50 push-ups
30 push press (95/65)
Warm up–
Roxanne
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
3-3-3-3-3
Conditioning–
1-2-3-4-5-6-7-8-9-10
Burpees
Pull-ups
T2B
15 min cap
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
3-3-3-3-3
Conditioning–
800m run
30 wallballs (20/14)
600m run
25 wallballs
400m run
20 wallballs
200m run
15 wallballs
100m run
10 wallballs
20 min cap
Warm up–
2 Rounds
30 Jumping jacks
20 Face pulls
20 Shoulder taps
Shoulder mobility
Dynamic stretches
Strength–
Strict press
3-3-3-3-3
Conditioning–
12 min AMRAP
3 HSPU
3 Box jump overs (24/20)
3 Ring dips