12 min for :
5 sets
3 hang power clean + 3 hang sq. clean +1 Push Press + 1 Push Jerk + 1 Split Jerk
Build to a moderate weight
With a partner Complete
2 RFT
100 Walking Lunges with Wallball 20/14 (mixed couples use 20lb ball)
80 KBS 70/53
60 Toes to rings
40 HSPU 2:1
*24 min Cap*
Please bring in your own sweat towels. 7 min EMOM 2 Tempo Front Squats Tempo = 3 Seconds down, 5 seconds at bottom explode up, 2 second pause at top For time: 10 Sq.Cleans 155/105 10 Lat Burpee Over Bar 8 Sq. Cleans 185/125 8 Lat Burpee Over Bar 6 Sq. Cleans 205/ 145…
Strength – O.H. Squats 3-3-3-3 For time 3 100′ Bear Walks 21 O.H. Squats 95/65 NO RACK – SNATCHED ONLY 21 K2E 2 100′ Bear Walks 15 O.H. Squats NO RACK – SNATCHED ONLY 15 K2E 1 100′ Bear Walk 9 O.H. Squats NO RACK – SNATCHED ONLY 9 K2E
Strength: Backsquat 10@65% 10@70% 10@75% 3RFT 400m run/500m row 12 deadlifts 225/185 24 wall balls 20/14 Scale as needed.
no 5AM class today. Every 1:30 for 6 sets (9min) 3 Tempo FS @ 50-65% 1 RM of FS Tempo = 5 second down, 3 second pause in bottom, explode up, 2 second pause at top *No bounce to get out of the bottom* 2 RFT: 60 Bar facing Burpee (open standard) 50 Alt….
20 min AMRAP Burpee-Box Jump(24/20)- 1 Power Clean (155/115)-Walking Lunge(15)-Double unders(20)-Sprint back to starting position for burpee. That is one round. (For box jump, jump up, then off other side and a dirty barbell will be anxiously awaiting to cleaned)
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! 20 Min to complete: 4×6 2-DB/KB RDL (each leg) 4×6 Single DB/KB Elavated Box Step Down (each…