Diane with Front Squats
STRENGTH
Front squat 1RM 12 minutes
“Diane”
21-15-9
Deadlifts 225/155
HSPU
medball frenzy
Med Ball Run, 800 m
— then —
5 rounds of:
20 Medicine Ball Cleans
10 Toes-to-bars
— then —
80 Med Ball Sit Ups
Snatch & other things
For time:
10 Snatches, 135/95 lbs
80 Double Unders
8 Snatches, 155/100 lbs
40 Push-up (hand release)s
4 Snatches, 175/105 lbs
20 Box Jumps, 30/24 in
2 Snatches, 195/110 lbs
Bodyweight and then…. HEAVY
3 rounds for time
800m Run
5 Rope Climbs
2 Clean and Jerk 235/140
Sumo Pull Ups
21-18-15-12-9-6-3
Pull-up
Sumo Deadlift High-pull, 2/1.5 pood
Box Step Ups w/ KB in front rack postition 24″/20″
Quince y Veinte
PREWOD
Establish 1 Squat Snatch + 1 Hang Squat Snatch (12 minutes)
-Work on speed under the bar, if you are not efficient at a full snatch then this is the time to work on it
For time:
15 Shoulder-to-Overheads, 135/95 lbs
20 Ring Dips
15 Front Squats, 135/95 lbs
20 Burpee (Bar Facing)s
15 Shoulder-to-Overheads, 135/95 lbs
down and under
1 Mile Timed Run plus extra =]
Rest 10 minutes
10 minute AMRAP:
10 HSPU
30 DU’s
Toe Squat Walks
METCON
3 rounds for time of:
15 Toes-to-bars
10 Overhead Squats, 155/105 lbs
5 Wall Walks
Gramanda
PREWOD
Find a 1rm of the complex
2 squat cleans + 1 Jerk
12-9-6 reps, for time of:
Muscle-up
Clean & Jerk, 185/135 lbs
Bumper plate madness
For time:
Run, 400 m
25 Weighted Sit Ups, 25/15 lbs
25 Pull-ups
Run, 200 m
25 Weighted Sit Ups
25 Overhead Walking Lunges, 25/15 lbs
Run, 200 m
25 Weighted Sit Ups
25 Overhead Walking Lunges
Run, 400 m
25 Weighted Sit Ups
25 Pull-ups
