Every :30 for 5 min (10 sets)
4-6 Weighted Pull Ups (6-8Pull ups)
rest 2 min
Every :30 for 5min (10 sets)
4-6 Weight Dips (6-8 Dips)
rest 2 min
Every :30 for 5 min (10 sets)
7-10 Hollow Rocks
14 min EMOM
Even- 8 Thrusters 135/95
Odd- 12 Burpee over bar
REMINDER: Tuesday 9:15 am free yoga class! STRENGTH/SKILL EMOTM for 6 Minutes, AMRAP on the 7th Minute 3 Presses – 83/125 METCON AMRAP 7 Minutes 5 Squat Clean – 103/155 7 Toes to Bar 10 Chest and Chin to the Deck Push-ups *You must get at least 3 Rounds to Rx*
Strength/Skill – 2 Position Power Clean Knee-Floor (Max Load) 3 RFT 10 D.B. Seated Presses 45/25 10 Chin-ups 15 Weighted D.B. (D.B.Stays Under Chin) Ab Mat Sit-ups 45/25 15 Supermans 20 Front Squats 95/65 ( Cleaned From lLoor) 20 S.D.H.P. 95/65
Strength/Skill – Snatch Grip Deadlift – 5 x 2 70,70,75,75,80% Concentating on Flat/Extended Back and Knees back. 12-9-5 Wall Climbs Hang Power Clean – 93/135
Back Squat Build to a 2 rep max in 15 min “”Nasty Girls”” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans 135/95
MetCon: AMRAP – 22 Min 22 Double Unders 11 Deadlifts, 185/135lb 22 Push Ups 11 DB Hang Squat Cleans, 35/25lb These are good hang squat cleans, except we are not going to drop them as fast as she does. We will receive and hold for a one – one thousand.
Strength: Back Squat 6 min EMOM 3 @ 70% 10 RFT 3 Power Cleans 225/155 10 Burpees 30 D/U’s