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Strength
Snatch Grip Tempo Deadlift –
5×3 start @ 60% snatch and build
*Tempo- 5 sec up, 5 sec down*
Running Clock for 17 min
4 Min AMRAP
3 Power Snatch 95/65
25 D/U
rest 2 min
4 Min AMRAP
3 Power Snatch 115/85
50 D/U
rest 2 min
3 rds
3 Power Snatch 135/95
75 D/U
AMRAP Air Squats
Strength/Skill – Box Squat 5 x 3 5 Rounds For Time: 8 Strict Toes To Bar 8 Thrusters 95/65 14 Lunges 95/65
Warm up: 2RDs at easy pace 10 Light DB high pull to press 12 Air Squats 30 D/U 9min EMOM – Push Press iMn 1-3: 5 @ 70-75% of 1RM Min 4-6: 3 @ 80-85% Min 7-9: 1 @ 90% – 1RM *If it feels good go for a new 1RM* 15 min to complete…
Complete as many rounds as possible in 20 minutes of: Clean & Jerk 6 reps (225/185)( 185/135) 10 Burpee-Box Jump-Jumping pull-ups 15 GHD Sit-ups Run 200 meters
Tuesday/Thursday A.M. hours this week are 6 A.M. and 7 A.M. Strength/Skill – 10 Min E.M.O.M. Even Minute – 4 TnG Power Cleans 135/95. Odd Minute – 20 D/U’s Complete as many rounds as possible in 20 minutes of: 10 strict handstand push-ups 20 strict pull-ups 30 jumping alternating lunges
Tabata :20 on/ :10 off Box Jumps 24/20 KBS 53/35 Ring Dip Wall Ball 20/14 Floor Press 115/85 Skill Work
NO 8 OR 9 AM CLASSES TODAY Strength/Skill – Hang Power Clean 5 RFT 4 Burpee Deadlifts 135/95 3 Burpee Power Cleans 2 Burpee Squat Cleans 1 Burpee Squat Clean & Jerk