Tuesday, 5-21-19

Strength/Skill – Snatch Grip Deadlift 2 x 5 – 80 x 2 85 x 2 90 x 1 10-9-8-7-6-5-4-3-2-1 Hang Power Clean Lateral Bar Hops Pull ups Rx – 135/95 Advanced – 115/80 Beginner – 95/65

Strength/Skill – Bench Press 5×5 21-15-9 Plyo lunges Toes to bar Thrusters 75/45

9AM Class only today. “12 Days of Thankfulness” 1 50 D/U’s 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with Dumbbells (55/35 lbs) 11…

Strength/Skill – 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk. 3 R.F.T 200m Weighted Run 45/25 D.B. 10 Left Handed O.H. Walking Lunges 45/25 10 Right Handed O.H. Walking Lunges 45/25 15 Left Handed D.B. Snatches 45/25 15 Right Handed D.B. Snatches45/25

Clean & Jerk 60%x2+1, 70%x2+1, 80%x2+1, heavy single 4RFT: 400m plate carry 45/25 12 DB Snatches 45/30 12 Box jump overs 24″20″ 12 plate V-Ups 25/15

Strength – Power Snatch 5×5 W.O.D. – 4 R.F.T. 20 Burpees 15 Ball Slams 400m run….past Powerhouse!!!! So why no sugar substitutes? Take for instance the dilemma of the diet soda. Most diet sodas are calorie and carb free, caffinated, sweet and totally delicious (this can be debated). At first glance, this sounds Zone perfect…