Strength/Skill -15 minutes to establish a 1RM of the following complex: Hang snatch + Behind the neck push-press + Snatch balance
Note: This is a complex. The barbell should not drop at any point.
30 T2B
30 Push Presses 115/85
20 T2B
20 Push Presses 115/95
10 T2B
10 Push Presses 115/95
Time to beat 7:21
No classes Saturday. We will be doing the Stan Wong Race. For time: 115-lb. deadlifts, 50 reps 50 walking lunges 115-lb. back squats, 40 reps 40 toes-to-bars 115-lb. power cleans, 30 reps 30 burpee box jumps, 24 inch 115-lb. thrusters, 20 reps 20 triple-unders
Strength: Every :20 for 5 min (15 sets) 2 Strict Press @ 55-75% 1 RM Row Intervals 10 sets of: 1 Min Max Cal 1:30 Rest
Strength/Skill – Bench Press, Find 3 RM 30 Weighted Sit Ups 45/25 20 Walk Out/ walk In Push Ups 10 Squat Snatches (95/65) 400m Run 10 Jerks (135/85) 20 Hang Power Cleans (135/85) 30 Wallballs (20/14)
Strength/Skill – 8 min E.M.O.M. – Two Power Cleans – 1 Front Squat – 1 Push Press For 20 minutes, every minute on the minute complete: 3 Weighted strict pull-ups (dumbell) With remaining time, complete as many air squats as possible Score is total air squats
With a 30 min running clock: 8 Min AMRAP 15/12 Cal Row 10 Pull Up 5 Power Snatch 115/85 rest 3min 8 Min AMRAP 15/12 Cal Row 10 Pull Up 5 Power Snatch 135/95 rest 3min 8 Min AMRAP 15/12 Cal Row 10 Pull Up 5 Power Snatch 155/105
For time : 1000m Run 100 D/U 800m Run 80 Hollow Rocks 600m Run 60 DB Step Up & Overs 24/20, 35/20 400m Run 40 Push Up 200m Run 20 Man Makers 35/20