Every 1:30 for 6 sets (9min)
3 Tempo FS @ 40-50% 1 RM of FS
Tempo = 5 second down, 10 second pause in bottom, explode up, 2 second pause at top
*No bounce to get out of the bottom*
“Grace”
30 Clean & Jerk 135/95
*12 min Cap*
Work Skills in the remaining time.
With a partner complete: “Maupin” 4RFT- 800m Run 49 Push Up 49 Sit-Up 49 Squats *35min Cap* *Both partners run, reps are broken up however* U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades….
Warm up: 3rds at east pace 10 Light DB power clean 10 Light DB push Press 5 Pull Up 5 Dip 100m Run For time: 30-20-10 Power Clean 135/95 15-10-5 Ring MU (20 Pull Up + 20 Dip each rd) *600m Run after each rd* 25 min cap
Holiday schedule: July 4th and 5th : 7,8,9 am only! Tempo Deadlifts 6 sets of 3 Tempo= Stand with weight, 2 sec pause at top,6 sec descend, 3 sec pause at bottom For time: 10-1 Power Clean & Jerk 155/105 *1 Rd of “Cindy” between each set of PC&J* Cindy= 5 Pull up,…
Tony’s Sushi Saturday night for cocktails @6pm. 20 min AMRAP – 15 inverted burpees (supine to handstand) 35 Bar Hops 15 Thruster 75/55 35 Sit Up Skills
Strength: Power Clean + Push Press + Split Jerk x 6 start @ 60% of Push Press and build to heavy single 27-21-15-9 Cluster 75/55 Bar Hop 200m Run After each rd.
“Kelly” 5 RFT Run 400m 30 Box Jumps 24/20 30 Wall Balls 20/14