Strength/Skill – Bench Press – Find your 3RM in 15 mins
3 R.F.T.
2 – Clusters 135/95
6 – Muscle-ups Ring/Bar Scaled (3:1 – 3 Pull-ups, 3 Dips)
10 – K.B. Power Snatches 53/35
1 Clusters = 1 Burpee Power Clean + 1 Burpee Squat Clean + 1 Burpee Squat Clean Thruster
Strength: Push Press 6X4 increasing weight 5RFT 200m Farmer’s Carry 100m Weighted Walking Lunges Wear knee protection. We are lunging outside!
Don’t forget to sign up for the Open. Judging will start 10am Saturday. 9 min E3MOM Back Squat 3×10 @ 60,70,80% of 1RM 5 RFT – 5 Hang Sq. Clean 205/155 10 Devil Press 40/25 15 DB Push Press 40/25 *20 min Cap*
Last day to order from the catalog!! 5 min EMOM 8 sit up + 8 hollow rock 7 min EMOM- Front Squats Min 1: 8 @ 50% 1RM Min 2: 6 @ 55% Min3: 6 @ 60% Min4: 4 @ 65% Min 5: 2 @ 70% Min 6: 2 @ 75% Min 7: 2…
Strength: 11 Min EMOM Min 1,2,3- 5 Strict Press Min 4,5,6- 3 Push Press Min 7,8,9,10- 1 Push Jerk (heavy) *start @ 60% 1rm Strict press and build* 15 Min to build to a heavy single Sq. Snatch 8 Min AMRAP 5 DB Power Cleans 45/30 10 Weighted Walking Lunges 45/30
Reminder: NO 5AM class today!! We will be adding 2 7PM classes, Mondays and Wednesdays. New hours start July 17th. Marcus will be at the gym for a private and has offered to open the doors for everyone. SO 9AM OPEN GYM TODAY! Every Minute on the Minute x 6 3 Squat Snatches @65% Rest…
Ten rounds for time of: run 100 meters 7 Floor Presses 105/75 7 SDHP 105/75 7 Handstand push-ups