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
5x (400m, 200m, 100m) rest 1 min between runs. rest 3 min between sets. *each run should be an increase of speed* Strength: Clean Pull 3@100% 3@102.5% 3×2@105%
Strength/Skill – Man Makers We recently purchased a 1000lbs of new dumbells to add to our equipment collection. They are hex dumbbells. THEY ARE NOT MADE OF RUBBER, therefore please DO NOT drop or slam them to the ground at the end of your set. Thank you. 3 Rounds of: 7 Man Makers 20 Knees…
Please start bringing a change of shoes. Sand is out of control!! Brewology Saturday night. Dinner at 6:30 drinks after. Let me know if you are coming for dinner, need a head count. Come for Drinks anytime. “Filthy 50″ For time: 50 Box jumps 24/20” 50 Jumping pull-ups 50 KBS 53/35 50 Walking Lunges 50…
Compliments of Javier Aponte!!! 100 D/U’s Assisted (3:1) 30 Burpees 15 Power Snatches 115/75 15 Front Squats 135/95 7 Muscle Ups – (Scaled 3 pull-ups/3 dips) 15 Hang Power Clean and Jerk 115/75 100 D/U’s One bar
Work up to 80% of 1RM Clean then .. EMOM for 6 min- 1 Power Clean + 1 Squat Clean @ 80% 3 Rounds: 10 TGU’s 53/35 10 Power Cleans 135/95 10 Box jumps Directly into… 21 – 15 – 9 Kettlebell Swings 70/53 1 Arm DB Snatches 50/35
Strength/Skill – Hang Power Snatch 20 mins to WORK UP to find a 5 RM…A 5 RM will be a light load. Hands do not leave bar until 5 reps are completed. For time: 10 Deadlifts (225/175 lbs) 20 Chest to Bar Pull-Ups 40 Wall Ball Shots (20/14 lb) 8 Deadlifts 16 Chest to Bar…