Tuesday, 4-23-13

Summer Tuesday and Thursday 7PM classes start this week. Please bring a sweat towel to classes. Strength: 5 Min EMOM 3 Power Snatches @ 70% of 1RM 5 min EMOM 3 Snatch Balance + 1 OHS @ 60 % of Snatch   30 Power Snatches 135/95 50/40 Cal Row 30 HSPU   15 min CAP…

Deadlifts 6×3 %75% 55/40 AAB 55 Deadlifts 50% of 1RM 55 Pullups 55 Wall Balls 20/14 55 DB Snatches

Murph: Spots for the 9:30 heat still open. Make sure to sign up for the BBQ!   Warm up: 2rd at an easy pace 200′ Lateral side step :30 Wall Squat Hold 10 Air Squats Calf Stretches 15 min to establish Back Squat 1RM For time- 3RDS 50′ HS Walk (100′ Bear Crawl) 5 Sq….

Reminder: no 5 am classes this week.   35 min running clock: 6 min EMOM 3 Front Squat @ 60-75% rest 5 min 12 min EMOM – Not TnG. Work Technique Min 1-4: 2 Power Snatches 50-60% 1RM Min 5-7: 2 Power Sntaches 60-72.5% Min 8-9: 1 Power Snatch 72.5-80% Min 10-12: 1 Power Snatch…

Strength Power Snatch: 70%x2 75%x2 80%x1 X3 9-15-21 Hang Clean 115/85 Wall Balls 20/14 Rest 3 MIN 21-15-9 Burped Box Jumps 24/20 D/U’s X2

5 RFT: 15 DB Thruster 40/25 10 BMU 15 DB Deadlifts 40/25 10 DB Push Press 40/25 *20 min Cap* 6 min EMOM 4 Strict Press *Increase in weight*