For 24 min:
Max effort for 45 seconds- D/U’s
rest 15 seconds
Max effort for 30 seconds- Deadlifts 225/155
rest 30 seconds
ME for 45 seconds- Push Ups
rest 15 seconds
Strength:
6 X Clean Complex @ 70-85% of 1RM Clean
1 Pause Clean + 2 Cleans ( 3 sec pause at knee)
Every 90 sec for 8 sets @ 80-85% of 1RM
2 Push Jerks + 2 split Jerks
Holiday schedule: July 4th and 5th : 7,8,9 am only! For time: 100 Hollow Rocks 100 BB S2OH 45/35 (75/55) 100 BB Back Rack Step Ups 45/35 (75/55) 24″/20″ 300 D/U 3:1 *35 min Cap*
Strength – Strength/Skill – Sotts Press 3-3-3-3-3 W.O.D. – For Time 50 – Pull-ups 50 – KB Swings 50 – Double Unders 50 – Back Squats 95/65
OHS 5-5-4-3-3-2-2 Increasing weight 20 min AMRAP 15 C2B Pullups 15 HSPU 30 Squats
3 RFT Row 400 meters 7 Hang Cleans 185/135 5 TGU left arm 7 Hang Cleans 185/135 5 TGU right arm 30 second L-sit hold Skill Work….Triple Unders????
Strength: Bench Press 5 X 3 27 Min EMOM Min 1: – 12/15 Calorie Row Min 2: – 40 Sec Plank Hold Min 3: – 40 Double Unders
Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. For Load: Hang clean below knee 2-2-2-2-2 Back squat 3-3-3 Clean pull 3-3-3 Grace 30 Clean & Jerks 135/95