140722 Outlaw Power Shoulder Press 5-3-1+

Warm up:
5min DROMs
35#KB Halos 3 x 8 ea way

Power:
1) Shoulder Press 65-80-95-120-135-150(2)

Accessory:
Strict HSPU 3 x ME (handstand holds: :45-:43-:35)

Conditioning:
3 Rounds for time:
30 Burpee Box Jumps (24"/20")
30 KB clean & jerk both hands 35/20 switch @ 15
39 Burpee Box Jumps
Time: 12:02

140420 Shoulder Press 5-3-1+

Warm up:
5 min DROMs
Barbell complex (stick/bar)

Strength:
Shoulder Press 5-3-1+
warm
60-75-90
work
115-130-145(5)

Assistance:
Chin-ups x 7
7-7-7-6+1-5+1+1

Metcon:
5 rounds for total reps of
:45 Burpee box jump
:15 rest
:45 35# Alt. KB Snatch
:15
:45 GHD Sit-ups
:15
40+75+77=192

130925 3RM Pause Snatch

Warm up
5 min Airdyne
5 min DROMs
Burgener warm up

BBGymnastics
 1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).
Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
120#

2) 3X3 Pause Snatch @ 90% of 3RM from #1 – rest 90 sec.
110#

Metcon
5 rounds for reps of:
20 sec. ME Push Press 115/75#
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 24/20"
20 sec. Rest
Score: 99

Cool down
Walk

130318 First Pulls + Hang Snatch

Buy in:
3 min jump rope
5 min DROMs

BB Gymnastics:
7X1 3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 sec.
 Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch.
115-115-115-115-120-125-125

Metcon:
10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 115#
3 Burpee Box Jumps 20″
3 Pull-ups
6 Hang Clean to Thrusters 115#
6 Burpee Box Jumps 20″
6 Pull-ups
9 Hang Clean to Thrusters 115#
9 Burpee Box Jumps 20″
9 Pull-ups
12…
Score: Rd 12 = 12 thrusters + 3 BBJs

Cash out:
1mi run