Thursday, 7-24-14

Strength:  Thrusters 10×3 Thrusters from a rack Heavy 3 Rep (not a max) 5 RFT 75 D/U’s 2:1 8 S2O 115/85 10 Deadlift 12 t2b *25min Cap*

NO 5 A.M. CLASS TOMORROW 6 A.M. AND 7 A.M. Strength/Skill – Snatch Grip Deadlift to a Hang Power Snatch x 5. 3 ROunds Row 200m 10 CTB chin ups 10 clean and jerks 95/65# 10 CTB chin ups 10 clean and jerk 95/65# 70 DU rest 3 mins b.t.r.

Yoga Sunday. 10:30 $15.00 drop in.   2 RDs 15 Reverse Hypers 10 Slam Ball 10 DB Push Press Deadlift 3×3 @ 80% 3×2 @ 85% 3×1 @ 90% 16 Min AMRAP- Ladder by 2’s 2 Push Press 135/95 2 Toes to Bar 2 Box Jump Over 24″/20″ 4 Push Press 4 Toes to Bar…

Strength/Skill: High Hang Snatch, practice speed under the bar. Jill’s Dirty 30….. or Janel’s 25 Alive!!!!! Happy Birthday Girls!!! For time: 30 Box jump, 24/20 inch box 30 Jumping pull-ups 30 Kettlebell swings, 1 pood 30 Walking Lunges 30 Knees to elbows 30 Push press, 45 pounds 30 Back extensions 30 Wall ball shots, 20/14…

Strength/Skill – Hang Snatch ( Yes ,Squat) 21-15-9 Hang Squat Snatch 55-65% of 1 RM Burpee Box Jump (Up & Over) 24/20

Strength: 10 Min EMOM 2 Back Squats start @ 60% 1RM and build Every :20 for 5 min 2 Power Cleans @50 % 1 RM Power Clean 20 min EMOM 1- 15 Wall Balls 20/14 2- 12 Push Ups 3- 5 Ring MU or 7 BMU ( 5 C2B 5 Dips) 4- 20 Hollow Rocks