Saturday, 8-3-16

Holiday schedule: July 4th and 5th : 7,8,9 am only!     For time: 100 Hollow Rocks 100 BB S2OH 45/35 (75/55) 100 BB Back Rack Step Ups 45/35 (75/55) 24″/20″ 300 D/U 3:1 *35 min Cap*

E2MOM for 12 min (6 sets) 1 Muscle Snatch + 1 Power Snatch +1 Hang Power + 1 Hang Sq. Snatch *Build if you can, or just work light technique* 16 min AMRAP 21 Box Jump Overs 30″/24″ 14 T2B 7 Sq. Snatch 155/105

STRENGTH: C&J 5-5-4-4-3-3-2-1 8RFT 3 POWER CLEANS 185#/125# 6 WALL BALLS 20/14 9 BOX JUMPS 24″/20″

Taking a poll. Who would be interested in a 7PM class twice a week? Please let me know. Strength: Snatch High Pull – 3×3 Snatch Balance – 3×3 Power Snatch 3X3 Tabata Tuesday SDHP 95/65 T2B Front Rack Lunges 95/65 Med Ball twists 20/14

With Partner 30 Min AMRAP 400 m Row 30 Box Jumps 24/20 20 Thrusters 75/55 10 Man Makers 53/35 Break reps up anyway you like

12 min EMOM: Even Minutes: 6 Back Squats Odd Minutes: 3 Front Squats Barbell Loaded at 67% of 1RM Front Squat For Both Lifts 4 RFT – 45 D/U 3:1 15 Weighted Sit Ups 40/30 45 D/U 15 Power Snatch 95/65 *22 min Cap*