Tuesday, 8-13-19
5 sets of 7
Strict Press
*Stay light*
4 RFT
30/25 Cal Row (15/10 AAB Cal)
20 C2B Pull Up (30 pull up)
10 Thruster 115/85
*23 min Cap*
5 sets of 7
Strict Press
*Stay light*
4 RFT
30/25 Cal Row (15/10 AAB Cal)
20 C2B Pull Up (30 pull up)
10 Thruster 115/85
*23 min Cap*
Clean & Jerk 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM (2 cleans + 1 complex max) Deadlift 10 reps@ 55% 10 reps@ 60% 8 reps @ 65% 6 reps @ 70% 4 reps @ 75% of 1RM 10 Min EMOM: Odd-10 Strict HSPU Even- 4 TGU 53/35
There are 10 work intervals. Each work interval has a 2 minute cap. Take 2 minutes rest between each work interval. Start at #1 and end on #10. Your score is the “max reps” portion from each interval. One weight for all movements. Interval #1: 10 Thrusters 135/95 Max reps Pull-ups Interval #2: 2 Rounds…
Strength: 2 Hang Power Snatch + 1 Power Snatch x5 65-75% 1 RM Power Snatch 21-15-9 Front Squat 185/115 (from the ground) Weighted Sit Up 70/50
Strenght/Skill – Front Squat 2-2-2-2-2 “Jackie” 1000m Row 50 Thrusters 45/30 30 Pull-ups
Strength: 12 Min EMOM 3 OHS @ 60% 1 RM Tabata :20on / :10off x 8 KBS Air Squat Pull Up Sit Up
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. Single Leg Romanian Deadlift 5 sets of 6 (each leg) 15 min AMRAP 18 KBS 53/35 14 KB S.D.H.P. 53/35 10 HSPU 2:1