Strength/Skill – 5 x 1 P.J. + 1 Split Jerk
For Time
10,20,30 yd shuttle
21 Back squats
Rest 1 MIN
10,20,30 yd shuttle
18 Thrusters
Rest 1 MIN
10,20,30 yd shuttle
15 Overhead squats
Barbell 95/65
One minute rest is so the shuttle can be completed A.F.A.P.
Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp 9 min EMOM Min 1- 5 Strict Press Min 2- 3 Push Press Min 3- 2 Split Jerk Same weight 4 RFT- 50 D/U 3:1 10 Hang Sq. Clean 115/85 10 Thruster 115/85 10 KBS 53/35 250m Row *22 min Cap*
6 min E.M.O.M. – Even Min. – 20 Air squats Odd Min. – 10 DB Snatches 45/35 5 (l) 5 (r) Strength/Skill – Shoulder Press 3-3-2-2-1-1 30-20-10 reps for time of: Push Press 115/85 Chest-to-bar pull-ups
WE ARE RUNNING OUTSIDE FOR 1000 METERS, PLEASE BRING APPROPRIATE ATTIRE. Strength/Skill – SNATCH GRIP DEADLIFT For time: Run 1000 meters 100 Push-ups 20 D.B Split Snatches 10 L 10 R From :36 secs. on
Strength/Skill – Squat Clean Find your 1RM As many rounds as possible in 15 minutes: 10 Power cleans, 135/95 15m Handstand walk – don’t worry we have a scale!!
Strength/Skill – Work up to a heavy clean and jerk for the day “Eliminator” 6 rounds of: 1 minute of Jumping Squats (barbell only) Please do not drop empty barbell on floor 1 minute of Burpees 1 minute of Double-Unders 1 minute of Hand Release Push-Ups 1 minute rest
Warm up: 2 RD at easy pace 10 Squats 10 Lunges 100 m run 12 min to complete: Back Squats 5×5 @ 77.5% For time: 20 OHS 95/65 5 Rope Climb 3:1 1 Mile (2K row) 5 Rope Climb 20 OHS *20min Cap*