Thursday 2-11-16

Power Snatches 6 x 3 @ 65% 4 rounds 30 DB Snatches 50/35 30 T2B

no 5AM class today.   Every 1:30 for 6 sets (9min) 3 Tempo FS @ 50-65% 1 RM of FS Tempo = 5 second down, 3 second pause in bottom, explode up, 2 second pause at top *No bounce to get out of the bottom* 2 RFT: 60 Bar facing Burpee (open standard) 50 Alt….

3 rd for reps 1 min t2b 1 min HSPU 1 min Deadlift 185/115 1 min Medball Clean 20/14 1 min KBS 70/53 1 min REST SKILL WORK Pick a skill to work on”

Strength/Skill: 10 min 1 Power Snatch 1 Snatch Push Press 1 OHS 1 Snatch Balance 4 RFT 10 Hang Cleans 135/95 10 Shoulder to Overhead 135/95 200m run

Back Squat 4×8 55% Every 4 min complete (3min on/1min rest) for 16 min: 60 D/U 2:1 16 Box Step Overs 24″/20″ 40/25 ..in remaining time burpee over DB’s *score is burpees*

WOD @ Bottom of Page Details Spring 30 Day Paleo Challenge, weigh ins April 26th ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat…