Tuesday, 1-14-20

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

EMOM 10 Minutes: ODD: 5-10 toes to bar EVEN: 6-12 push ups On the 3-minute for 30 minutes: 5 Deadlifts 275/185 5 Burpee Box Jumps 24/20 20/15 Calorie Row

5 rounds for time: 5 H.S.P.U.’s or (Heavy dumbbell presses) 5 Thrusters (135#/95#) 5 T2B 5 Deadlifts (245#/175#) 5 Burpees 5 K.B. Swings (70#/53#) 5 Pull-ups

Tonight is the final event of the Open. Starts at 6PM. Bring your family and friends down to watch.   18.5  you get to choose…..   Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar…

Tribal Games Friday night. No 6PM class.   Strength/Skill: 5 sets Increasing weight 3 Clean High Pulls + 2 Hang Power Cleans + 1 Power Clean Complete 3 rounds for time of: 20 squat cleans, 95(65)# 30 push-ups Run 400 meters

4x Pause Front squat + Front Squat *2 Sec pause* starting at 75% and increasing. For Reps: (let clock run to 17 min) 3 Min AMRAP- 3 Power Snatch 75/45 25 D/U Rest 90 Seconds 4 Min AMRAP- 3 Power Snatch 95/65 50 D/U Rest 90 Seconds 2 rds – 3 Power Snatch 115/85 75…