Friday, 2-3-12
Strength/Skill – Hang Power Snatch
3 R.F.T.
10 – Hang Power Snatches 135/95
15 – Chest to Deck Clapping Push-ups (Scaling will be provided)
20m – Bear walk
Strength/Skill – Hang Power Snatch
3 R.F.T.
10 – Hang Power Snatches 135/95
15 – Chest to Deck Clapping Push-ups (Scaling will be provided)
20m – Bear walk
I will be automating soon. Please see front desk to update email and cc cvv # . Strength: 3X5 Snatches At 70% 3X5 Power Snatches at 80% 15 min. A.M.R.A.P. 1 Skin the Cat/ scale 20sec L hold 5 Wall climbs (5 sec. hold at the top) 10 Diamond push-ups 15 KBS 53/35…
Warm up 15 DB Push Press 15 Goblet Squats 15 Banded Pull Aparts 15Clean High Pull 15 Ring Rows 6 min EMOM Min 1- 5 Strict Press Min 2- 3 Push Press Min 3 – 2 Push Jerk 25 min for: “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean +…
3RFT 25 Weighted Sit Ups w/DB 35/25 10 Bar M/U’s 400m run Strength: Strict Press- 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.)
Strength: Power Clean and Jerk Work up to a heavy triple. For time: 500m row Immediately into… 9-15-21 reps of: Squat Clean 135/95 Chest-to-bar Pull-up Wall Balls 20/14
Strength / Skill – Snatch High Pull For time – “Partitioned Grace” – Whats is Grace? See video. 10 Cleans 155/115 Sprint 100m 10 jerks Sprint 100m 10 Clean and jerks Sprint 100m 10 Jerks Sprint 100m 10 Cleans Sprint 100m
19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. box Time cap: 10 minutes