REMINDER: 6&7AM CLASSES. REGULAR PM CLASSES!
Strength/Skill – 3 TnG Snatches x 5
AMRAP in 6 minutes:
20 KB Snatch – 10L/10R (35#/53#)
15 Sit ups (GHD is RX)
20 1-arm KB Thursters – 10L/10R (35#/53#)
15 Pike sit ups
20 1-Arm KB Swings – 10L/10R (35#/53#)
20 Lateral box jump-over
Rest 2 minutes. Complete a total of 3 rounds. Pick up where you left off at the end of the previous round.
Strength/Skill: 10 min EMOM 4 Power cleans @ 70% of 1RM 6RFT 400m run 3 Snatches 165/115 15 Push Ups
No 8 AM Class Saturday. If you are coming in tomorrow please bring in a deck of cards. Strict Press 3-3-3-3-3 reps Push Press 2-2-2-2-2 reps Push Jerk 1-1-1-1-1 reps Cleans 1-1-1-1-1
Strength/Skill – Hang Power Clean 5×2 Complete as many rounds as possible in 15 minutes of: 5 C.2.B. Pull-ups 10 H.R.Push-ups 50 Squats
Strength/Skill – Find 1 RM Power Clean 10 Minute AMRAP: 7 Hang power cleans (50 % of 1RM HPC) 7 Bar facing burpees 5 K.2.E./T.2.B Complex – 1 K.2.E. / 1T.2.B. = 1 Rep
Back Squat 5×5 @ 70-80% of 1 RM For time: 50 Strict Pull Ups (Kipping is not allowed) 100 Air Squats 50 Jumping Pull Ups 100 Air Squats 50 Knee Raises 100 Air Squats *18 min cap*
Strength/Skill – A1.) Back Squat – 3 X 10 @ 65% A2.) 3 X 10 Strict Toes to Bar A3.) 3 X 10 Ring Rows WOD 10 min AMRAP Ascending Ladder 1 Shoulder to Overhead 1 KB Swings 1 Box Jumps 2 Shoulder to Overhead 2 KB Swings 2 Box Jumps, etc. Rest 30 seconds…