Important Membership Change Inforamtion
Strength/Skill – Push Jerk 3 RM
15min “Climbing AMRAP”
50 Squats
10 Push Jerks 95/65
50 Squats
10 Push Jerks 115/85
50 Squats
10 Push Jerks 135/105
50 Squats
10 Push Jerks 155/125
50 Squats
W/ remaing time Push Jerk 175/145
3RFT- 500M Row 400M Run 30 D/U 3-Position Clean (floor, below knee, above knee) + Jerk 60%, 65%, 70%, 75%, 80%, max
E2MOM for 16 min 1 Power Clean + 1 Sq. Clean + 1 Hang Sq. Clean + 1 Push Press + 1 Split Jerk *Build in weight* For Time: 21 Thrusters 115/80 9 Ring M/U (15 Banded + 15 Dips, 20 RR + 15 Dips) 15 Thrusters 115/80 15 C2B Pull ups (20 Banded +…
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Strength – Sotts Press 3-3-3-3-3 “Fight Gone Bad” Three rounds for reps of: Wall Ball Shots 20/14 S.D.H.P. 75/45 Box Jump 20 Push Press 75/45 Row (Calories)
Strength/Skill – E.M.O.M. 7 min – 5 Burpee Pull-ups For time: 135/95-lb. clean, 1 rep 10 parallette handstand push-ups 135/95-lb. squat clean, 2 reps 9 parallette handstand push-ups 135/95-lb. squat clean, 3 reps 8 parallette handstand push-ups 135/95-lb. squat clean, 4 reps 7 parallette handstand push-ups 135/95-lb. squat clean, 5 reps 6 parallette handstand push-ups…
Strength: 3 Position Snatch Pocket, Knee, floor X 6 5 rounds, each for time, of: 20 chest-to-bar pull-ups 30 wall-ball shots, 20-lb. ball 40 push-ups Rest precisely 2 minutes between each round.