I feel like he's holding a staff...

Skill/Lift:

A1:  Power Snatch 1.1.1 x 5; (10 sec rest btwn each rep); rest 3 min

A2:  Bench Press @ 31X1; 3, 3, 3, 3, 3; rest 3 min

Met Con:

For time:

50 GHD Sit Ups

Rest 10 min

Met Con:

Tabata KB Swings 2 pd

Anybody can talk it up...

Complete Rest Day

ROLL OUT everything - 3 times

Good times...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Skill/Lift:

A:  OHSQ @ 42X1; 3,3,3,3,3; rest 3:00 min

(Compare to 6/5/10)

Met Con:

"Heavy Pulls"
500m Row
12, 9, 6
SDHP 135lbs
Pull Ups C2B
500m Row

Did you see that?

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Skill/Lift:

A1:  Deadlift BTAH single; rest 45 - 60 sec

A2:  Ring Dips Weight Vest  AMRAP (-1) x 3; rest 1:30 min

Met Con:

"Gag-ish"
800m Run
5 Rds
5 Snatch 115
10 Burpees
800m Run
+
Front Lever Work
60 sec total

Post loads, totals and time to comments.

Very interesting....

Complete Rest Day

Roll Out completely - 3 times

It's dead-on...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Skill/Lift:

A:  Hang Squat Snatch BTAH single; 45-60 sec rest

B1:  Press Cluster 1.1.1.1.1 x 3 (10 sec rest btwn each rep); rest 2 min

B2:  KB Swings 21 x 3 - unbroken; rest 2 min

Met Con:

10 sets

Double Unders 

60 sec AMRAP; 30 sec rest

Together we shall reign...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Skill/Lift:

A1:  Front Squats @ 30X0; 2-3 x 4; rest 10 sec

A2:  Pull Ups AMRAP x 4; rest 4 min

Met Con:

"The Campaign"

5 Rds

15 Burpees
10 Power Cleans 65% of 1 RM 

15 GHD Sit Ups
Rest precisely 3 min

Focus on speed - no pacing allowed!

Post loads, totals and cumulative and partial round times to comments.