Strength:
5 X 1 Pause Power Snatch + 1 Hang Snatch + 1 Snatch Balance Between 65-80% of 1RM ( 3 sec pause at knee)
3RFT w 15 min cap
15 Bar facing Burpees
1 rd of “DT”
12-9-6
Deadlifts 155/115
Hang Power Cleans
Jerks
Back Squat
5@70%
3@80%
1@90%
EMOM: 4 @ 80% every 90 sec for 5 sets
15 min EMOM Min 1 – 10 Deadlifts 225/155 Min 2 – 12/10 AAB Cal Min 3 – 10 Seated DB Strict Press 12 min AMRAP: 10 Thruster 115/85 30 D/U 3:1
We all know classes start on the hour. Please try to be punctual. Unfortunately tardiness is contagious, as is punctuality. Thank you. Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM Strength/Skill – Snatch High Pull – 3×3 Snatch Balance – 3×3 For…
Warm up 2 RDs 8 BB Power Snatch 8 BB OHS 8 BB Thruster 8 Banded pull aparts 8 Dislocates (squat position) 8 Banded Rows E2MOM for 18min Power Snatch + Sq. Snatch + 2 OHS + Sq. Snatch start at 50% of lightest movement and build to a heavy complex For time – 75…
Strength/Skill – Snatch Grip Dead lift + Hang Snatch x 5…..Squuuuuuuat Snatch. 5RFT with a 20min cap 10 strict knees-to-elbows 20 one-legged squats, alternating 30-foot handstand walk
Strength:8 min EMOM 3 DEADLIFTS @ 70-80% 5 ROUNDS: 10 PUSH PRESS 115#/75# 10 PULL UPS 35 DOUBLE UNDERS
Strength/Skill – Clean & Jerk “Grace” For time: 30 Clean & Jerks 135/95 Rest 2 mins. Tabata Squats