Back Squat *work to tough 5 then; Amrap 12 Ascending Ladder WallBall (20/14 -10′) Ring MU Thruster (135/95) *ascend by 1’s *1/1/1, 2/2/2, 3/3/3…. enjoy. #BlackList.
Clean and Jerk *work to tough 5 then; Amrap 20 KBS x40 (70/55) DU x100 C2B x40 Pistol x40 (20 ea) Pwr Clean x40 (95/65) enjoy. #BlackList.
Front Squat *work to heavy triple (pause) then; Open 15.1 OR 10rnd 100′ Shuttle Sprint DU x50 100′ Shuttle Sprint *rest 2min enjoy. #BlackList.
Split Jerk *work to heavy single then; Open 15.1 OR KBS x40 (70/55) Clean x30 (155/105) Legless x2 Rope Ascent x4 Wall Ball x40 (20/14 -12′) S2OH x30 (155/105) *any type of clean enjoy. #BlackList.
The offseason is officially over. Welcome to competition season 2015! Snatch *heavy single then; 2rnd Burpee Bx Jump x30 (30/24) Pwr Snatch x8 (175/115) then; 1rnd MU (to failure) then; 21-15-9 Hand Release Push Up DL (175/115) Ring Dip *no rest between *use same bar for snatch and DL enjoy. #BlackList.
Back Squat *work to heavy double then; Amrap 20 KBS x20 (70/55) OHS x20 (135/95) T2B x20 Strict HSPU x20 Row 20cal enjoy. #BlackList.
Clean and Jerk *work to heavy single then; EMOM (until failure) Thruster x7 (75/55) Pull Up x7 Burpee x7 *time cap = 20min *once you fail, row 500m then complete as many rounds as possible for the remainder of the 20min *goal = 16+ rounds *protect hands…Open is only days away!!! *courtesy: Ben Bergeron enjoy. #BlackList.
Front Squat *heavy single (pause) then; Run 4x 1k *run at 5k pace *rest 3min btwn efforts enjoy. #BlackList.
Push Press *heavy double then; DB Snatch x30 (15/ea) – 100/70 Pistol x40 (20/ea) Rope Ascent x5 (any) Dip x40 DL x30 (225/135) *use axle bar for DL enjoy. #BlackList.
Snatch *heavy double then; On running clock 3rnd Wallball x35 (20/14 -12′) DU x75 then; MU x15 (one attempt) then; 3rnd Snatch x7 (165/110) Bar Over Burpee x15 *no rest between these movements *MU must be UB–one attempt *score in splits (3:50/5:25/10:05), not individually. *also note if you were able to get all 15 MU enjoy. #BlackList.