Strength/Skill – You have 15 mins to find your 1 rep max of this complex. Snatch Grip Deadlift-Power snatch-Hang Power Snatch
AMRAP in 6 mins.
12 Front Rack Lunges (Six/leg) Rx+ – 135/95 Rx – 115/80 Advanced – 95/65 Beginner – 75/55
9 KB Swings Rx+ – 2/1.5 – Rx – 1.5/1 Advanced – 1.5/1 Beginner – 1/1
6 HSPUs
Rest 1 Minute
AMRAP in 6 mins.
20 Mountain Climbers
10 Pull-ups
Warm up 3 RDs 10 Ring Row 10 Sit Up 5 Push up 100m Run 30 Min EMOM 6 Pull Up 6 t2b 50′ Farmers Carry 35/20
7X3 Banded Deadlifts – Band tension will be discussed prior to lifts -then- 15 minute AMRAP of: 7 Power Clean & Jerks 155/105 14 Front Squats 155/105 200m – Run
Summer Tuesday and Thursday 7PM classes start this week. Strength: Deadlifts 5X3 Set 1-4 60-75% Set 5 @ 80% of 1RM Front squats 5X4 @ 70% 27-21-15-9 Wall Balls 20/14 Deadlifts 205/145
For Time: 115/85 pound Shoulder press, 10 reps 115/85 pound Overhead squat, 15 reps 115/85 pound Push press, 20 reps 115/85 pound Front squat, 25 reps 115/85 pound Push jerk, 30 reps 115/85 pound Back squat, 35 reps
Strength/Skill – Hang Power Snatch 65% x 2 x 3 70% x 3 75% x 2 x 3 5 – T.G.U’s 53/35 10 – D.B. Squat Cleans 15 – Power Snatches 115/75 20 – Toes through rings 25 – Box Jumps 24/20 300m – Run 25 – Box Jumps 24/20 20 – Toes through rings…