Tuesday, 3/22/11

  Every 2min for 12 min 3 Pos Hang Power Clean ( Low, mid, high) + 1 Jerk Increase in weight. 3RDs 21 Sit Up 14 Hollow Rocks 7 Strict HSPU 2RDs 20 Hang Power Cleans 115/85 10 BMU (20 Pull Up + 10 Dips) 1RD 50/35 Cal AAB

Strength/Skill -Clean Pull – EMOM (EMOM for 10 minutes: 4 Clean Pulls @ 85-95% 1RM + 3/5 Chest Slap Push Ups) For Time 7 Rounds: 3 Man Makers (25#/45#) 6 Pistols (each side)=12 alernating 9 KB Swings (53#/70#)

CHANGE IN SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Kryptonites own Phil A. demonstrates the nasty Burpee Hang Squat Clean Thruster!!!!!! Strength/Skill – Hang Squat Clean Thrusters 5-4-3-3-1…1 rep is 1 RM 5-4-3-2-1 Rope Ascents ( Legless ) Burpee Hang Squat Clean Thrusters 75% of 1…

Strength: Death by Farmers Carry 53/35 Hang Power Cleans: 5X3 working up to a heavy triple AMRAP 9 minutes of: 9 Deadlifts 185/135 9 Push ups 9 Knees-to-elbows

We made it, classes are on!!!

Strength: Power Snatches work up to a heavy triple 3 Rounds for time of: 50 D/U’s 5 Power Snatches 155/105 rest 2 Rounds for time of: 100 D/U’s 10 Snatches 135/95 rest For time: 200 D/U’s 20 OHS 115/80