Thursday, 9-7-17
Strength: 15 Min to establish heavy single Clean & Jerk “NANCY” 5RFT: 400m Run 15 OHS 95/65
Strength: 15 Min to establish heavy single Clean & Jerk “NANCY” 5RFT: 400m Run 15 OHS 95/65
Do not leave any valuables in your car!!! 12 Min EMOM Even- 3 TNG Power Snatches 70-75% 1RM Odd- 5-12 Strict Pull ups 15Min AMRAP 50 Goblet Squats 53/35 40 HR Push Ups 30 Cal Row 20 T2B 10 Power Cleans 185/135
Strength: Front Squat – 2×7 Empty Bar 3×5 @50% 1×3@65, 70, 75% 2×3@80% For time: 20-18-16-14-12-10-8-6-4-2 Alt DB Snatch 50/35 10-9-8-7-6-5-4-3-2-1 TGU 50/35
8 and 9 AM classes only today Strength: Snatch Pull 3@95% 3@100% 2@105% “G.I. Jane” 100 Burpee Pull Ups
Monday…..8 and 9AM Classes only!!!! 21-15-9-15-21 Hang Sq. Clean thruster 95/65 Burpee Box Jump Over 24″/20″ *200 m run between sets* 30 min CAP