Tuesday, 2-18-20

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…

Complete as many rounds as possible in 30 minutes of: 400m run 24 Dumbbell snatches (35lb/25lb) 200m Farmers carry 35/25

9 Min EMOM Min 1- 15 Hollow Rocks Min 2- 30 Toe Touches Min 3- 1 arm KB Sit Ups- 8 each side   Bear Complex Complete 7 unbroken sets 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Do all 5 movements to complete 1 repetition of the…

REMINDER: No classes on Saturday. Team Krypto will be doing the Survival Race in Riverhead. Strength/Skill – Power Snatch: 1-1-1-1-1-1-1-1 EMOM – 20 Minutes: 2 Power Snatch 10 Double-unders There is no prescribed loading for the power snatches. In fact, athletes should feel free to increase weight as they choose along the way. That being…

Strength/Skill – Front Squat 75×5, 80×4, 85×3, 90×3 AMRAP – 5 Minutes: 5 Power Clean and Jerk (155/105) 5 Bar Holding Burpees Rest 5 Minutes AMRAP – 5 Minutes: 7 KB Swings (72/53) 5 Box Jump Overs (24/20)

5X3 Paused Front Squat (3 count pause in rock bottom) – heavy. 4X5 Dips – 15 min AMRAP 20 Front Squats (no rack) 135/95# 3 Wall Climbs 15 Front Squats (no rack) 155/105# 3 Wall Climbs 10 Front Squats (no rack) 175/115# 3 Wall Climbs 5 Front Squats (no rack) 195/125# 3 Wall Climbs