Friday, 7-8-16

DON’T FORGET TO VOTE TODAY!!!   Strength 3 sec Pause Back Squats 8 min EMOM 3 @60%-70%   12 Min AMRAP 6 Pull Ups 9 T2B 12 Front Squats 95/65

Strength – Front Squat 5-5-5-5-5 W.O.D. – 15 Min. AMRAP 10 Ring Dips 20 SDHP 75/55 30 Weighted Sit-ups 45/25

6 min EMOM 2 Low Hang Power Clean + 2 Mid Hang Power clean Increasing weight for complex 10 min AMRAP 10 DB Hang Power Cleans 50/35 10 DB Push Press 50/35 10 DB Deadlifts 50/35 rest 5 min 10 min AMRAP 10 DB Front Squats 50/35 10 T2B 10 Alt. Pistols

Strength/Skill – Power Clean Powerclean 15 reps (who can move 100 % of their bodyweight?) Tabata Squat (who can hold 18 + for all eight rounds?) Powerclean 15 reps Tabata Squat Questions: 1) What is the minimum number of squats in any twenty second interval? 2) What percentage of your weight did you powerclean?

5am class today!! Skill: Rope climb, bring shin protection. Or muscle ups. 5 Rounds for time of: 7 Thrusters 135/95 1 Legless Rope Climb 4 Rounds for time of: 250m Row 15 Hang Power Snatch 95/65 3 Rounds for time of: 60 Double-unders 40 Air Squats 20 Deadlifts 185/135 *Rest 3 minutes between workouts

9AM TODAY! Strength;: 3 Position Power Clean: Power, Hang, Floor 6X3 starting at 60% and increasing weight 16 MINUTE ASCENDING LADDER 1 Power Snatch 135#/95# – 50 D/U’s – 15 T2B 2 Power Snatches – 50 D/U’s- 15T2B 3 Power Snatches – 50 D/U’s – 15 T2B……Increase Snatches by 1 Rep