Monday, 3-19-18
Strength:
EMOM for 12 min
2 Pause Squats w/3 second pause in the bottom
start @50% 1RM
“NATE”
20 Min AMRAP
2 Ring Muscle Ups (4 c2b + 4 Dips)
4 HSPU
8 KBS 70/53
Strength:
EMOM for 12 min
2 Pause Squats w/3 second pause in the bottom
start @50% 1RM
“NATE”
20 Min AMRAP
2 Ring Muscle Ups (4 c2b + 4 Dips)
4 HSPU
8 KBS 70/53
12 min EMOM – Not TnG. Work Technique Min 1-4: 2 Snatches 50-60% 1RM Min 5-7: 2 Sntaches 60-72.5% Min 8-9: 1 Snatch 72.5-80% Min 10-12: 1 Snatch 80%+ (Drop between doubles) *if you cannot squat snatch you will be doing lots of technique work during this time* ** NO POWER SNATCHES** 5RFT 50 D/U…
Strength/Skill – Find your1 RM Power Clean & Jerk in 15 mins. Three rounds for time of: 35 pound Dumbbell squat snatch, 15 reps, right arm 15 Weighted D.B. Ab Mat S/U’s 45/25 (D.B.is always in contact w/chin) 35 pound Dumbbell squat snatch, 15 reps, left arm 15 Toes to bar
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Strength/Skill – Snatch 4RFT 1 Rope Ascent 6 Snatches 115/75 12 TGU’s 53/35
Strength: Death by Farmers Carry 53/35 Hang Power Cleans: 5X3 working up to a heavy triple AMRAP 9 minutes of: 9 Deadlifts 185/135 9 Push ups 9 Knees-to-elbows
Strength/Skill: Deadlifts Tempo 1:0:4:1 4X3 10 min Ascending ladder: 1 T2B 1 Snatch 115/75 1 Burpee (over the bar) 2 T2b…… 3RDs 10 GHD Sit ups 10 V-sits 10 Med Ball Wall Balls
Saturday @11AM: Going away breakfast for Coach Nate and Jenn. Strength: Back Squat 8@60% 6@70% 6@80% 4@85% 4@87.5% 10@50% *Not a typo* 6RFT: 12 Thruster 75/55 10 Front Rack Lunge 75/55 8 Power Snatch 75/55 *15 min time Cap