Warm up
2 RDs
8 BB Snatch Grip Deadlifts
8 BB Hang Power Snatch
8 BB OHS
8 Burpee
5 min EMOM
3-position Power Snatch
(High Hang, Above knee, Floor)
start @ 40% 1 RM Power Snatch
*use this as a primer for the next work*
rest 2 min
Every 1:30 for 9 min
1 Power Snatch + 1 Sq. Snatch
NOT touch and go.
Build to heavy complex
15 min Ladder by 3’s
3 Wall Ball 20/14
3 Alt DB Snatch 50/35
3 Burpee
6 Wall Ball
6 Alt DB Snatch
6 Burpee
9….
15min to complete: 3×8 Elevator Dips 3×10 Glute Bridge Floor Press 3×12 Diamond Push Ups 30 Good Mornings 45/35 30 Toes to Bar 30 Reverse Lunges – Front Rack 135/95 30 Good Mornings 30 Reverse Lunges 30 Toes to Bar 30 Good Mornings
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Deadlifts 10 @ 55% 10 @ 65% 6 @ 75% 8 @ 80% 6 @ 85% 4 @ 90% of 1RM 5RFT 5 Snatches 135/95 10 KBS 53/35 50 D/U’s 20 min CAP
Strength – Weighted Push-ups 5x5x5x5 21-15-9 Deadlifts 275/185 Box Jump – 30″/24″ Inverted Burpees
Strength: Power Snatch 5-5-4-3-3 Five rounds for time of: 135/95 pound barbell Overhead walking lunges, 25 feet 15 Knees to elbows Let trailing knee gently kiss the ground on each lunge.
Judging starts at 10am OPEN 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Rx’d: (Ages 16-54) Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Scaled: (Ages 16-54) Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to…
Seated Box Jumps 5 rounds: 1 RD= 200m Sprint, 100m jog, 100m Sprint 4min rest b/t rounds