Arizona Late Season PREP

Monday 10/24/2016 Made it to the archery range! Snatch A. 1x3 at 60% #135 B. 1x3 at 70% #155 C. 3x3 at 75% #170 *All reps are drop from the top 2. Snatch Pull A. 3x3 at 90% #200 B. 2x3 at 95% #215 3. Back Squat with Safety Squat Bar Triple at 80% #245 Single at 85% #295 Triple at 80% #245 Single at 87% #305 Triple at 80% #245 Single at 90% #315 4. Conditioning 3RFT: 500m Row 25 Burpee Box Jump Overs, 24" | 12:08 5. Gymnastics Pull Conditioning For time: Ninjas: 4x8 unbroken Muscle ups every :90 seconds 6. Accessory: OH Walking Lunges with kettlebells #25's and #25's 50' Tuesday 10/25/2016 1. Conditioning "Bouncy House" AMRAP 5: 3 Rounds: 12 Deadlifts (155#) 9 Hang Power Cleans 6 Jerks Time remaining: Max Calorie Bike | 25 calories Rest 5:00 AMRAP 5: 2 Rounds: 12 Deadlifts (185#) 9 Hang Power Cleans 6 Jerks Time remaining: Max Calorie Bike | 2 calories Rest 5:00 AMRAP 5 1 Round: 12 Deadlifts (205#) 9 Hang Power Cleans 6 Jerks Time remaining: Max Calorie Bike | 27 calories 2. Conditioning 3 RFT: 30 GHDSU 20 Calorie Ski Erg 10 D-Ball shoulders (150/100#) | 19:27 got my ass kicked. Wednesday 10/26/2016 1. Clean & Jerk 60%/2+1 65%/2+1 70%/2+1 (75%/2+1)2 2. Clean Pull 85%/3)4 #245 3. Front Squat: (70%/4)5 #225 4. Conditioning AMRAP 20: 5 Bar Muscle-ups 10 Deficit HSPU 12" Parallette 15 Front Squats (135/95#) 20 Calorie Row + 3 rounds + 30 reps Friday 10/28/2016 1. Partner workout, one person working at a time: 1500m Row 300 air squats 200 push-ups 100 pull-ups 50 DB Snatches #70 | 19:10 2. 5x5 Touch and Go Power Snatches, Rest 1:00 #135 3. Doubles on Split Jerks, worked up to 3 sets at #215 technique work