AS OF NEXT WEEK WE WILL CUT 1 5AM CLASS. SO CLASSES WILL BE TUESDAY, WEDNESDAY, FRIDAY.
THIS WILL BE FOR THE REST OF THE SUMMER.
Strength:
Snatch grip deadlifts: 4X3 @ 100+%
Snatch grip high pulls: 4X3 @ 90%
OHS: 4X3 increasing weight
For time:
100 Double-unders
10 Squat Snatch 155/105
80 Double-unders
8 Squat Snatch
60 Double-unders
6 Squat Snatch
40 Double-unders
4 Squat Snatch
20 Double-unders
2 Squat Snatch
Warm into your first weights.. Back Squat Waves Every 1:30 for 6 sets (9 min) 8 Reps @ 60% 4 Reps @ 72.5% 8 Reps @ 70% 4 Reps @ 77.5% 8 Reps @ 80% 4 Reps @ 82.5% 5 RFT: 12 Devil Press 50/35 6 BMU (15 C2B & 10 Dips)
Skill Work 15 min AMRAP 20 Thruster 75/55 15 HSPU 2:1 1 Rope Cimb 3:1
7 min EMOM Min 1 – 7 Hang Squat Cleans + 1 Push Jerk Min 2 – 6 Hang Squat Cleans + 2 Push Jerk Min 3 – 5 Hang Squat Cleans + 3 Push Jerks Min 4 – 4 Hang Squat Cleans + 4 Push Jerks Min 5 – 3 Hang Squat Cleans +…
Strength/Skill – Goblet Squat 53/35 – 7 min E.M.O.M. x 7 reps with a 1-1000 PAUSE AT BOTTOM For time: 3 Rope climbs 15-12-9 reps of: Knees to elbows and Diamond push-up 3 Rope climbs
30 minute AMRAP of: Jackie 1000m Row 50 Thrusters (45/35 pound) 30 Pull-ups Then Karabell 10 rounds 3 Snatches (135/90 pounds) 15 Wall Ball (20/14lbs @ 10″/8″ target) Then AMRAP of Cindy in the remaining 30 minutes: 5 pull-up 10 push-up 15 squat Your result is rounds of Cindy completed.
Strength/Skill – 10 minutes to find your 1 rm C&J. Warm up good!!! AMRAP in 15 minutes: 5 HSPU 9 Hang Power Snatch (95#/135#) 12 Weighted Sit Ups 35/25