Month: October 2013

Strength/Skill – Snatch Balance For time complete: 30-20-10 Toes-2-Bar Burpees KB Power Snatches (53)(40)

BOX RULES Be early. If you’re not early, you’re late. Give yourself enough time to change, and start a warm-up before class. Those of you with smaller bladders may also want to reserve some time for a bathroom trip. Most likely that means showing up at least 10 minutes prior to class. KIDS. We love…

This week will be more than usual snatching and snatch assistance exercises. When completing these exercises have a purpose. Do not just snatch away. Where is your weakness? Not bring knees back, chest/hips not rising together, pulling early, losing back extension, not coming to full extension, speed under the bar?? Your purpose is finding and…

50 Power cleans (135/95) 50 Wallballs 50 KB Swing (1.5/1)

3 rounds for time 5 pistols (each leg) 10 pullups 30 D.U.’s 5 wall climbs 10 KBS (53/35#) 30 D.U.’s Rest 1:00 :45 Mins past the hour: 10 MIN EMOM – 100m Sprint