Monday, 12-9-19

Don’t forget to order from the catalog… orders must be in by this weekend.   6 RFT With a partner 800m Run 50′ HS Walk 20 S2OH 115/85 25 Pistols *Scale for HS Walk will be bear crawl or HS hold * *Both partners run, split up remain reps however*

Strength/Skill – Box Squat 5×5 Complete as many rounds as possible in 15 minutes of: 8 Ring dips 10 Box jumps, 24/20″ box 95/65 pound barbell Overhead walking lunge, 12 steps

Skill/Strength – Behind the neck Split Jerk 3-3-3-3-3 Very good explanation of BHN Split Jerk 5 R.F.T. 8 Thrusters 115/95 10 Lateral Burpees

Strength/Skill: 10 Min to find Your 1RM Thruster 10 min EMOM Odd 10 Thrusters @50% Even 15 T2B !5 Min AMRAP 200m run 10 Power Snatches 95/65 5 Ring Push Ups 200m run 10 Power Snatches 10 Ring Push Ups 200m Run 10 Power Snatches 15 Ring Push Ups….etc The Basics, Sleep – A well…

Strength/Skill – S.D.H.P. 5-5-5 (TnG) Hands Stay on bar for entire 5 reps. 5 R.F.T. 200m Sand Bag Run 40 / 20 14 SDHP 8 HSPU

Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Strength: Every 90 sec. for 12 min; 3 Push Press + 1 Jerk @ 60-65% of 1RM 5 RFT 3 Deadlifts 315/225 6 Ring Dips 9 T2B