Warm up:
3 RD at easy pace
10 BB deadlift
10 Reverse Hypers
10 DB Push Press
0:00 – 7:00
10 Deadlift 135/95
10 Jumping Squats
10 HSPU 2:1
7:00 – 10:00
rest
10:00 – 17:00
12Pull Up
12 T2B
6 DB Power Clean 50/35
17:00 – 20:00
rest
20:00 – 27:00
12 DB Snatch 50/35
12 2-DB Front Rack Walking Lunge 50/35
Strength/Skill – 10 min to work on D/U’s 20 Power Clean 155#(105#) Run 200m 20 KB swings 32kg(24kg) Run 200m 20 Overhead Squats 115#(75#) Run 200m 20 Burpees over the bar Run 200m 20 Chest to bar pull ups Run 200m 20 Box jumps 24″(20″) Run 200m 20 Squat Cleans 115#(75#) Run 200m 30 min…
Strength/Skill – Deadlift 15 mins. to find 2 RM 7 Minute Ladder 2 Front Rack Dumbbell Lunges – 45/35 2 Dumbbell Shoulder to Overhead – 45/35 *Up by two’s for 7 Minutes*
Strenght/Skill – Front Squat 2-2-2-2-2 “Jackie” 1000m Row 50 Thrusters 45/30 30 Pull-ups
NO 5AM CLASS TODAY!!!! Strength: Bench Press 5X5 @ 75-85% 4 RFT- 20 Weighted sit ups 45/30 15 Weighted Good Mornings 75/45 10 HSPU 5 M/U’s 200m Run
20 Rounds for Time 1 Rope Climb 3 HSPUs 6 KB Swings 53/35 9 Burpees 12/10 Calorie Row 15 Double Unders (30 single Unders)
Holiday schedule: July 4th and 5th : 7,8,9 am only! Tempo Deadlifts 6 sets of 3 Tempo= Stand with weight, 2 sec pause at top,6 sec descend, 3 sec pause at bottom For time: 10-1 Power Clean & Jerk 155/105 *1 Rd of “Cindy” between each set of PC&J* Cindy= 5 Pull up,…