Tuesday, 12-6-16

  Snatch Technique Add weight if form looks good   With a Partner Row 5000m While 1 partner rows, the other completes: 10 DB Thrusters 35/25 50′ Bear Crawl 10 DB Snatches Continue alternating until 5000m are completed

Happy New Year!! Closed today!!

Killer Katie B. gets her first handstand!!!!!!!!! Strength/Skill – Box Squats 21-18-15-12-9 Air Squats K.B. Swings 53/35 Push-ups (Hand Release)

Strength: 6 X Clean Complex @ 70-85% of 1RM Clean 1 Pause Clean + 2 Cleans ( 3 sec pause at knee)(If you’re legs are really sore, you can Power Clean)   Every 90 sec for 8 sets @ 75-85% of 1RM 2 Push Jerks + 2 split Jerks   10 T2B 20 Pistols 30 Box…

Strength/Skill – E.M.O.M. – 10 Mins. Even Minute 5 Thrusters Odd Minute 5 Burpees…..Over the bar. Using a kettlebell or dumbell 15 Turkish get-ups, right arm 20 swings 15 overhead squats, left arm 20 swings 15 overhead squats, right arm 20 swings 15 Turkish get-ups, left arm

Min 0-10: Row 1000m/750m Find a 10 rep max Bench Press in remaining time Min10-20: Row 1000m/750m Find a 5 rep max Bench Press in remaining time Min 20-30: Row 1000m/750m Find a 1 rep max Bench Press in remaining time