Monday, 1-28-19

Strength: Every 90 sec for 5 sets: 5 Front Squats @ 77.5% of 1RM   10 Min EMOM Even: 10-15 C2B Pull Ups Odd: 10-15 Dips 5 Min Rest 15 Min Time Cap 800m Run 21 Thrusters 95/65 400m Run 15 Thrusters 95/65 200m Run 9 Thrusters 95/65

2 RDs 10 Light DB Push Press 5 BB Hang Power Clean 5 Burpee With a 37 min Running Clock Complete: 0:00-15:00 100 Strict Press 45/35 100 Push Press 45/35 100 Hang Power Clean 45/35 15:00-18:00 …then… 18:00-37:00 5 RFT 20 C2B Pull Ups 10 Front Squats 155/105 2 Rope Climbs 3:1  

REMINDER: 6&7AM CLASSES. REGULAR PM CLASSES! Strength/Skill – 3 TnG Snatches x 5 AMRAP in 6 minutes: 20 KB Snatch – 10L/10R (35#/53#) 15 Sit ups (GHD is RX) 20 1-arm KB Thursters – 10L/10R (35#/53#) 15 Pike sit ups 20 1-Arm KB Swings – 10L/10R (35#/53#) 20 Lateral box jump-over Rest 2 minutes. Complete…

Strength/Skill -8 min EMOM: 8 Lunges 115/85 In front of a clock set for 12 minutes: 4 minutes of hang power snatches, 95/65 lb. 4 minutes of squats 4 minutes of russian swings 70/53 Score is TOTAL number reps

7 min EMOM 1 Low Hang Sq. Snatch + 1 Mid Hang Sq. Snatch * build in weight or use a technique session* 3 RFT: 30 KBS 70/53 30 Push Press 95/65 30/21 AAB Cal 30 T2B *24 min Cap*

For time: 20 Man Makers 35/25 30 Box Jump Overs 24″/20″ 40 KBS 70#/53# 50 D/U’s 50 Cal Row 50 D/U’s 40 KBS 30 Box Jump Overs 20 Man Makers