5.22.17 Training Sessions (3)

 

GENERAL FITNESS
Quick “Death by” Burpees
Add one Burpee every 30s for 5:00
OR
3 reps every 30s for 5:00
Then:
4×8 DB Hang “Clusters” (Clean + Thruster), climbing
Then:
5x Strict T2B +
10x Alt. DB Snatch, AHAP +
15 Calories, any machine
15′ AMRAP
Rest fully
Then:
Cool Down

 

 

 

STRENGTH
In your two chosen lifts…
90%x4x1
90%xAMRAP
OR
4×2, AHAP
Then:
3×10 DB Powell Raises

 

 

 

CROSSFIT
HSPU Conditioning
Option 1: 3xM.E. Strict HSPU + Kipping HSPU
Option 2: 3xM.E. Kipping HSPU
Then:
Snatch Complex @ 45/35
Then:
Power Snatch + Snatch Balance + 2x OHS
5 sets, climbing
Then:
15′ AMRAP
50x DUBS +
30s AKBS @ 53/32 +
10x Sandbag Cleans, AHAP
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Lock in and lower under control.