Monday, 9-11-17

Strength: Snatch Balance 6X3 Snatch Grip Deadlift 6X3   EMOM X6 3 Power Snatches 70-80%     50 Calorie Row 40 Deadlifts 135/95 30 Box Jumps 24″/20″ 20 Floor Presses 135/95 10 Thrusters 135/95  

Deadlift 15-10-5-10-15 Goal is to be unbroken and TnG on each set. Weights should/could be around 70-75-80-80-75% Rest as needed between sets. For Time: 400m Run 25 Weighted sit ups 45/25 200m Run 25 Burpee Box Jump Over 24″/20″ 400m Run 25 Burpee Box Jump Over 200m Run 25 Weighted Sit Up 400m Run *Scale…

Roads are slick…..6 & 7 AM classes cancelled. 6PM class cancelled. 10 min AMRAP 10 OHS 115/75 20 Box Jumps 24/20 Strength: Find your 1RM Back Squat

No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games. Strength: 2-Position Power Snatch (floor, knee) – RM; 85%- 90% (% of RM) X 3 Sotts Press- 3X3 4 Rounds: 4 minutes minutes work, 1 minute rest* 15 Box Jump (24/20)** 10 Wall Ball (20/14) 5 Burpees *Complete 2 wall…

9AM TODAY! Strength;: 3 Position Power Clean: Power, Hang, Floor 6X3 starting at 60% and increasing weight 16 MINUTE ASCENDING LADDER 1 Power Snatch 135#/95# – 50 D/U’s – 15 T2B 2 Power Snatches – 50 D/U’s- 15T2B 3 Power Snatches – 50 D/U’s – 15 T2B……Increase Snatches by 1 Rep

Strength/Skill – Bench Press 5-5-5-5 75-85% of 1 RM 5 R.F.T. 15 – Weighted Step ups with plate/D.B. 20″/18″ 10 – Wall Walks 5 – Clusters 135/95 (1 Cluster = 1 Power Clean + 1 Front Squat)