Reminder: no 5 am classes this week.
35 min running clock:
6 min EMOM
3 Front Squat @ 60-75%
rest 5 min
12 min EMOM – Not TnG. Work Technique
Min 1-4: 2 Power Snatches 50-60% 1RM
Min 5-7: 2 Power Sntaches 60-72.5%
Min 8-9: 1 Power Snatch 72.5-80%
Min 10-12: 1 Power Snatch 80%+
( NOT TnG on the doubles, set up every time to have each rep look the same)
rest 5 min
7 min EMOM
8 Box Jump Overs 24/20″
6 DB Snatches 50/35
21-15-9 reps for time of: K2E Ring Dips Overhead Squats 115/80 3 Rounds for time of: 50 Double-unders 25 Kettlebell Swings 53/35 5 Power Cleans 225/155 5 Rounds for time of: 15 Wallball Shots 20/14 10 Burpees 5 Muscle-ups *Rest 5 minutes between workouts
Strength/Skill – Weighted Push-up 5-5-5-5 21, 18, 15, 12, 9, 6 Power Cleans 115/85 Front Squat 115/85 Box Jump 24/20
NO 5 AM TUESDAY/THURSDAY CLASSES THIS WEEK. 6 AM ONLY Strength/Skill – Romanian Deadlift 5×5 – No more than 70%. Be technical. 12-9-6-3 Front Squat 155/115 H.S.P.U. Pretty good video. He fails to flatten/extend back which increases load on the hammies.
Strength/Skill – Push Jerk + Split Jerk x 5 WOD 1 10 min A.M.R.A.P. Row 150m 5 Power Cleans 185/135 10 Box Jumps 24/20 Rest / Set up 3 mins. WOD 2 10 min. A.M.R.A.P. 5 D.B. Thrusters 45/25 5 Chin-ups 20 D/U’s
Deadlifts 4×10 @ 40-60% of 1RM 3 RFT – 20 DB Hang C&J 50/35 15 DB Deadlifts 50/35 10 Bar Muscle Up ( 10 Pull Up + 10 Dip) *18 min Cap*
Strength – Push Press 4-4-4-4 5 R.F.T. 15 Thrusters 95/65 15 Bar facing burpees The days results!!