MONDAY, 4-10-17

Strength: Snatch 10×1 start @ 60% and build Deadlift 6×5 start @ 70% and build 12 Min EMOM EVEN- 20/15 Cal Row ODD- 15 Wall Ball 20/14

No 5AM classes this week. Strength: 6 X Snatch Deadlift + Snatch + OHS @ 60-75% of 1RM. Front Squats 5 @ 65% 3 @75% 1 @85% Then Front Squat every 90 sec for 5 sets 5@ 75% 10 min AMRAP Max unbroken Wall Balls 20/14 Each time you break or drop the ball run…

“DT” 5 RDs 12 Deadlifts 155/105 9 Hang Power Clean 155/105 6 S2OH 155/105 .. followed by… “Zachary Teller” For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats

Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date!   12 Min EMOM 2 Power Snatch + 1 Hang Squat Snatch Build to a heavy single….

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*

3 RFT 25/20 Cal Row (20/15 AAB Cal) 12 Devil Press 50/35 6 Rope Climb