Strength/Skill: 8 min EMOM
1 Power Snatch + 1 OHS + 1 Snatch increasing weight as long as form is good!!!
Team Karen
200 Wall Balls
*2 Person Teams
*Every Break/Transition/drop the ball, you must complete 10 synchronized burpees
Todays Classes 9 and 10:30 AM only BBQ 1PM MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael…
Strength/Skill – Find your 1 RM Squat Clean 21-18-15-12-9-6-3- Candle stick roll to a squat jump and touch (Rogue Rack) Power Cleans 95/65
Strength/Skill – Hang Power Clean 5 rep TnG For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups (2:1) Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats. Modify Handstand walk with wall walks against…
Strength: Every 90 seconds for 8 sets (12 min) 2 Sq. Cleans & 3 Front Squats start at 60@ 1 RM clean and build. 10-1 Pull Up Box Jump Over 24/20 t2b
Strength: 1 Snatch + 1 Snatch Balance + 1 OHS @ 50%, 75%, 80%, 85% 4 X 3 Snatch Grip Push Press @ 75% “Nasty Girls” 3RFT 50 Squats 7 M/U’s 10 Hang Power Cleans 135/95
5 rounds for time: 5 H.S.P.U.’s or (Heavy dumbbell presses) 5 Thrusters (135#/95#) 5 T2B 5 Deadlifts (245#/175#) 5 Burpees 5 K.B. Swings (70#/53#) 5 Pull-ups