131010 Overhead Complex

Warm up
2 min Airdyne
5 min DROMS
10 push ups
5 pullups
10 GHD sit ups
10 Hip extensions

BBGymnastics
12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk (from blocks or rack).
165#

Metcon
3 rounds for total time of:
9 HSPU (scaled w/ 45# plate target)
50 KBS 24/16kg (35#)
9 Bar Muscle-Ups (on rings w/ blue band)
Rest 2 minutes between rounds.
Time: 18:24

131007 High Bar Back Squat

Warm up

5 min Airdyne

Strength
Back squat: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.
1RM=240#
155# x 8, 170# x 8, 195# x 6, 205# x 6

Conditioning
4 rounds:
400m Run
5 Front squats @ 70% (150#)
Rest 1:1
For total working time.
Time: 11:41

Cool down
5 min Airdyne

131006 2 Position Hang Snatch

Warm up:

5 min Airdyne

5 min DROMs

BBGymnastics
 1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2" from floor- to the hang at the top of the knees).
120#

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 - rest 90 sec.
105#

Metcon
7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders
ME C2B Pullups (15 rep cap)
ME Burpees *Rest 1 minute.
Total: 308 reps

Cool down
Walk

131003 Hang Snatch

Warm up
Shoulder mob
Burgener warm-up

BBGymnastics
Hang Snatch- Take 10 minutes to work to a heavy triple, then repeat for three sets- rest approx. 2 minutes
105#

Conditioning
Run 800m
15 T2B
20 KB snatch 24/16kg (16)
Run 400m
20 T2B
25 KB snatch
Run 200m
25 T2B
30 KB snatch
For time.
Note: KB snatch is total reps. Divide them to each arm as you like.
Time:18:35

131002 High Bar Back Squat

Warm up:
5mi skate
Hip mob
2x10 hip extension

Strength
HBBS: 1X10@60%(145#), 1X8@70%(170#), 1X8@75%(180#), 1X8@80% (190#)- rest 2 minutes

Metcon
3 rounds:
6 Front Squats @ 70%(150#)
18 V-Ups
36 Split Jumps
For time.
Note: Fronts Squats must be taken from the floor.
Time: 8:10

Cool down
Walk

130930 2RM Pause Clean & Jerk

Warm up
5 min Airdyne
5 min DROMs
Burgener warm up (clean grip)

BBG
1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk. 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.
155#

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.
140#

Metcon
3 rounds for total time:
50 KBS 24/16kg
25 HR Push-ups
*Rest 2 minutes between each round.
Time: 14:43

Cool down
Walk

130929 High Bar Back Squat

Warm up
5 min Airdyne
5 min DROMs
Burgener warm up

Strength 
HBBS:
1X10@60% (145#), 1X8@65% (155#), 1X6@70% (170#), 1X6@75% (180#), 1X6@80% (190#) – rest two minutes.

Metcon
For time:
 50 Burpees
20 Front Squats @ 70% (150#)
50 Burpees
Notes: Fronts Squats must be taken from the floor.
Time: 16:26

Cool down 
Walk