AMRAP 4'
burpees
then
rest 2'
then
3 rounds for time
10 toes to bar
20 alternating one legged squat (10+10)
10 chest to bar

B.
“Jackie”
Row 1000 Meters
50 Thrusters (20/15 kg)
30 Pull-Ups

Rest until the running clock reaches 12:00, and then…

C.
“DT”
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

Rest until the running clock reaches 24:00, and then…

D.
For time:
30 Burpee Box Jump-Overs (24″/20″)
40 Toes to Bar
30 Burpee Box Jump-Overs (24″/20″)

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

30-Minute Tempo Run
Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.

AFAP
40cal row
30 kb swings @24/16
20 squat jumps
20cal row
15 kb swings
10 squat jumps
10cal row

150m sprints - 6x150m - 28, 25, 23, 22.7, 22.4, 22.06, 21.73

60m Sprints - 3x60m - 8.78, 8.68, 8.50
100m Sprints - 5x100m - 14.78, 14.38, 14.03, 13.69, 13.62

http://opexfit.com/september-6-2014/

A. Snatch build to a tough double
+
Run 800m TT post results to comments

Notes:
– 0.5 miles is approximate equivalent
– Post scores and distance (800m or 0.5mi) to the comments below
– Make note of track/location for future reference

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Five sets of:
Row 1000 meters @ 2 seconds under your 5k PR pace
Rest 60 seconds

C.
I.
Five sets of:
50 Meter Pinch-Grip Plate Carry
(walking…not running)
Rest while training partner performs, or 1:1 work:rest ratio

Followed by…

II.
Two sets of:
Towel Pull-Ups x Max Reps in 60 seconds
Rest 2 minutes

Followed by…

III.
Two sets of:
Behind the Back Wrist Curls x 60 seconds (45/33 lb BB)
Rest 2 minutes

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
20-Minute Tempo Run
Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.

B.
I.
For time:
100/75 Calories of Assault Bike

Rest exactly 5 minutes, and then…

II.
For time:
Run 400 Meters
15 Ground to Overheads (185/125 lbs)
Run 400 Meters

Rest exactly 5 minutes, and then…

III.
For time:
Run 800 Meters
60 Chest-to-Bar Pull-Ups
Run 800 Meters

A.
Every minute, on the minute, for 12 minutes (4 sets):
Interval 1 – Bar Muscle Ups x 3-6 unbroken reps
Interval 2 – 30 Double-Unders + 8 Toes to Bar
Interval 3 – 15 Meter Handstand Walk
(use a partner assist if you can’t handstand walk yet)