16 min Ladder by 1:
1 DB snatch 45/30
1 Single Arm DB Thruster
1 Single Arm DB OHS
2 DB snatch
2 Single Arm DB Thruster
2 Single Arm DB OHS
3…..
*must use the same arm to complete the rd and then alternate arms*
Every 1:30 for 6 sets
2 Sq. Snatches start @ 70% of 1 RM and build
Strength/Skill: 10 min EMOM: 2 Power Cleans + 1 Push Jerk @ 75% 12 Min AMRAP 6 Box Jumps overs 24/20 9 Pull Ups 12 Front Squats 95/65
Strength/Skill – Three sets of: Drop Snatch x 1 rep (start standing tall and drive yourself under the barbell without any dip and drive to initiate the movement) Rest as needed Followed by . . . Three sets of: Snatch Balance x 1 rep (use your legs to dip and drive the barbell up before…
Tony’s Sushi Friday night at 7pm. Say farewell to coach Mike. In teams of 3 – Buy in: 3 Rds 60 HSPU 2:1 20 Bar Mu ( 30 Pull Up + 30 Dips) ..then… 30 Power Snatch 75/55 30 Power Snatch 95/65 30 Power Snatch 115/75 30 Power Snatch 135/95 30 Power Snatch 155/105…
Gymnastics 8×4 Weighted Dips Increase weight each set. “Harper” 23 Min AMRAP 9 C2B 15 Power Clean 135/95 21 Squats 400m Run with a 45/35# plate….. NO DROPPING WEIGHTS!!
Strength/Skill – Work up to a heavy clean and jerk for the day “Eliminator” 6 rounds of: 1 minute of Jumping Squats (barbell only) Please do not drop empty barbell on floor 1 minute of Burpees 1 minute of Double-Unders 1 minute of Hand Release Push-Ups 1 minute rest
10 RFT 250m Row 4 Man Makers 25/20 Strength: Back Squat 2X10 Empty Bar 7@60% 7@65% 3@70% 3@75% 3@77.5%