Thursday, 8-29-19
7 min EMOM
1 Low Hang Sq. Snatch + 1 Mid Hang Sq. Snatch
* build in weight or use a technique session*
3 RFT:
30 KBS 70/53
30 Push Press 95/65
30/21 AAB Cal
30 T2B
*24 min Cap*
7 min EMOM
1 Low Hang Sq. Snatch + 1 Mid Hang Sq. Snatch
* build in weight or use a technique session*
3 RFT:
30 KBS 70/53
30 Push Press 95/65
30/21 AAB Cal
30 T2B
*24 min Cap*
24 min EMOM 40 sec on 20 sec off min 1 – AAB min 2 – D/U’s min 3 – Cal Row min 4 – Box Jumps 24/20 skill work!
Complete as many rounds as possible in 30 minutes of: 400m run 24 Dumbbell snatches (35lb/25lb) 200m Farmers carry 35/25
Bench Press 6X3 Increasing weight Karen 150 Wall Balls 20/14 for time
7 Min EMOM 10 Sit Up + 10 Hollow Rocks 28 Min AMRAP 35 D/U’s 15 DB Push Press 30/20 10 Squat Thrusts 5 Power Cleans 185/135
July 4th regular morning classes only No afternoon classes. F Strength/Skill – Deadlift – 10 Rep Max 5 R.F.T. 10 Goblet Squats (Plate 45/25) 10 Seated Twists (Plate 45/25) 10 Front Lateral Rises (Plate 45/25) 10 Burpees (On Plate) Plate cannot leave hands until burpees!! 5 Burpee Penalty if so!!!!!!!!!!!
Strength/Skill – Snatch pull, Hang snatch (below the knee), Snatch balance x 5 For time: 60 Dumbbell snatch 70/45 50 Pistols 40 Burpee Box Overs