Power Clean Fitness Workout #230

Day 47/56

CONDITIONING:
2 Rounds of:
100m Walking Lunge
Max UB Air Squat (Unbroken)

Then;
50 Double Unders

INTENSITY:
12-9-6 Reps for Time of:
Power Clean (155/105)
Front Squat
Bar-Facing Burpees

RESET:
2 Rounds of:
4 Wall Walk-Ups
6 Spiderman Lunges w/ 6 second hold each
10 Toes to Bar

Thruster Fitness Workout #224

Day 39/56

CONDITIONING:
EMOM, 10 Minutes
 Clean and Jerk

4 rds @ 65% 1RM
2 rds @ 75%
2 rds @ 85%
1 rd @ 95%

Then;
Max reps UB (unbroken):
Hollow Rock

INTENSITY:
3 Rounds for Time of:
6 Thrusters (95/65)
9 Bar-Facing Burpees
12 Toes to Bar

RESET:
50' Walking Lunge
Max UB Pistol Squat, Right leg
Max UB Pistol Squat, Left leg
50' Broad Jump

Muscle-Up Fitness Workout #144

Day 31/112 

INTENSITY:
9-6-3 Reps of
Muscle-Ups
Deadlift (285/195)
Bar-Facing Burpees

RESET:
60s Samson Stretch, each side

Then;
Max Distance, Weighted Broad Jump (45/25); best of 3

11 SEP 2012 - Mash-Up

INTENSITY:

2 Rounds For Time:
Row 500m
Then;
3 Rounds of
3 x Hang Power Snatch (155/95lbs)
6 x Bar-Facing Burpees
9 x DB Thrusters (50/35lbs)
Then;
Row 350m
Active Rest 5:00


RESET:
Pick a particularly stubborn or sore area - work on mobility for that body segment; 10 minutes