Saturday, 8-30-14

Strength/Skill – Snatch High Pulls. I understand this week was a lot snatch and snatching assistance exercises. This is a very technical movement as you know. For improvement to take place this is necessary. 12min A.M.R.A.P. 25 D/U’s 10 hang power snatches (95/65) 10 ohs (95/65)

Strength: Back squat 5-5-3-3-3-1-1-1-1-1 reps 5 RFT 200m Row 7 Push Presses 55/35 14 Supine Ring Rows

8 and 9AM classes only.   For Max Reps in 33 EMOM min 1- Pull-Ups min 2- Air Squats min 3- Push-Ups min 4- Sit-Ups min 5- Strict Presses 75/55 min 6- Mountain Climbers min 7- Dumbbell Push Presses 45/30 min 8- Wall Sit min 9- T2B min 10- DB Thrusters 45/30 min 11- Plank…

Warm up: 3 RDs 200m Run 25 D/U 10 Push Up 30 Min to complete 4×8 RDL w/1DB (each leg) 4×12 Glute Bridges (two legs) 4×6 Tall Box Jumps with step down 4x 6 Bulgarian Split Squats w/weight (each leg) 5 Plank Circles 8 min AMRAP 50 D/U 25 Wall Ball 20/14 10 Weighted Sit-Ups…

7PM Classes start tonight.   Warm up: 3RDs at easy pace 1 min wall sit hold 10 Jumping Squats 30 D/U E2MOM for 16 min 4 Back Squats @60-80% 1RM 13min AMRAP 30 KBS 53/35 15 HSPU 30 T2B 15 HSPU

I need a head count for BBQ   12 min EMOM Min 1- 20 Sit Up Min 2- 15 Hollow Rock Min 3- 25 med ball twist 20/14 For time – 100 D/U 3:1 50 Lunges 25 Sq. Snatches 135/95 50 Lunges 100 D/U 3:1