Warm up:
2rds at easy pace
10 BB Behind the neck Snatch Grip Push Press
10 BB OHS
10 BB Muscle Snatch
E2MOM for 12 min
1 Hip Snatch + 1 Above Knee Hang snatch + 1 Snatch + 1 OHS
yes squat and build to a heavy complex
18min AMRAP
15 Thrusters 95/65
5 HSPU 2:1
1 Rope Climb 3:1
Warm up: 2RD at easy pace 5 BB Deadlift 5 BB Power Clean 5 BB Front Squat 5 Jumping Squat E2MOM for 12 min Power Clean + Front Squat + Hang Squat Clean + Sq. Clean + Front Squat Start @ 50% lightest movement and build to heavy complex. There is no rest on the…
There will be no classes Saturday! Be safe!!! Strength/Skill – 10 Pull- ups Rest 30 Secs. 10 sec flexed arm hang x 5 (Pro/sup Grip) For time: 75 Handstand push-ups At the beginning of each minute perform 20 Double-unders.
Strength: Power Clean + Push Press + Split Jerk x 6 start @ 60% of Push Press and build to heavy single 27-21-15-9 Cluster 75/55 Bar Hop 200m Run After each rd.
With a 38 Min Running Clock: 0:00-10:00 AMRAP 50 D/U 5 Burpee over Bar 5 Deadlifts 315/225 rest 4 min 14:00-24:00 AMRAP 15 Wall Balls 20/14 15 Power Snatch 75/55 24:00-28:00 rest 28:00-38:00 AMRAP 25 Air Squats 10 Hang Power Cleans 115/85 5 S2OH 115/85
Body Building 4×6 AIPA Row 4×8 Banded hamstring curls 4×8 DB Front Raises (8 each arm) 4×8 sing leg glute bridges (4 each leg) *12 min* 12 min EMOM – Not TnG. Work Technique Min 1-4: 3 Power Snatches 60-65% 1RM Min 5-7: 2 Power Sntaches 65-75% Min 8-9: 1 Power Snatch 75-82.5% Min 10-12:…
1. Track Session 3x400m, on the 3 minute – attempt to hold the same pace for all three sets. 2. 4 RFT: 20 Burpees 30 KBS, 70/53 40 Sit ups 50 Squats Rest Exactly 2 minutes between rounds. 3 Rds. Beginner – 4 Rds Int. – 5 Rds. RX