Thursday, 4-16-15

3RFT 12 Pull Ups 15 Wall Balls 20/14 15 Sit ups 15 Good Mornings 45/33 15 min to find your 1RM Front Squat 10 min EMOM 3 Power Snatches 3 OHS

Strength – 5-5-3-3-1 Tabata alot of stuff!! KB Swing 53/35 Push-ups (Hand release) Squats (medicine ball required, we WILL ALL break 90) Sit-ups (bring towel or butt pad)

Strength: Front Squat 2×5 @ 65,70% 2×3 @ 75,80% 1 @ 85 1 @ 90 1 @ 92.5% 3RFT: 20 2-DB Front Rack Walking Lunge 45/30 10 Burpee Box Jump Over 30″”/24″” 20 KBS 70/53

Strength – O.H. Squats 3-3-3-3 For time 3 100′ Bear Walks 21 O.H. Squats 95/65 NO RACK – SNATCHED ONLY 21 K2E 2 100′ Bear Walks 15 O.H. Squats NO RACK – SNATCHED ONLY 15 K2E 1 100′ Bear Walk 9 O.H. Squats NO RACK – SNATCHED ONLY 9 K2E

Strength: Snatch High Pull +Hang Power Snatch + Overhead Squat work up to a heavy single Build to Heavy Single 40-30-20-10 Reps each for time: Kettlebell swing, 53/35 Kettlebell front rack walking lunge, 40/30 Single arm kettlebell snatches, 40/30

Memorial weekend schedule: Thursday no 7 PM, Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. Strict Press: 3 @ 70 3 @ 80 3 @ 90% of 1RM   6 RFT 200m run 12 Box Jumps 24/20 10 Power…