NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY
Skill/Strength – Split Jerk 1-1-1-1-1
15 min A.M.R.A.P.
20 – Reverse Walking Lunges
15 – Weighted (Plate 45/25) Sit-ups
10 – Snatch Grip Deadlifts
Strength/Skill – Shoulder Press 3-3-3-3 6a00e54ee334998834016305476308970d-popup 4 R.F.T. Run 400m 50 Air Squats
Strength: Pause Back Squats 3 X 5 reps @ 50% using a 5 second pause at the bottom Partner WOD As many rounds as possible in 20 minutes 10 Thrusters 65/45 10 Burpees 20 Partner Wall Ball sit-ups 50 D/U’s or 100 Singles together Teammate 1 starts with thrusters Teammate 2 starts with burpees Then…
7 sets for time: 3 Power Snatch 135/95 6 Push ups 9 air squats Rest 1 min
15 min to get your 1RM: Back Squat Shoulder Press Deadlift Scaling Beginning athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. This should not be a super big grind. The objective for all lifts is to get 3 reps with optimal mechanics at a very heavy load, not…
“D.T.” 5 R.F.T. 12 Deadlifts 155/105 9 Power Cleans 155/105 6 Push Jerks 155/105
Partner Row AMCAP in 12min Thruster/ Push Press/ Push Jerk/ Split Jerk 7X1 Go as heavy as possible w/o dropping the bar Rest 2min between efforts.