Wednesday, 5/18/11

3RDs 10 Air Squat 10 Banded Squats 10 Walking Lunges 20 D/U E3MOM for 12 min 10 Back Squats *start @ 40% 1RM* *try to hit the same positioning every time.* *should not be heavy, stay light* 16 Min AMRAP 10 Sq. Cleans 95/65 30 D/U 2:1 10 Back Rack Lunges 95/65 30 D/U

NO 5AM CLASS. 6 AND 7AM STILL A GO. HOWEVER CHECK WEBSITE FOR ANY CHANGES IN THE MORNING. AS OF RIGHT NOW EVENING CLASSES ARE CANCELLED. AGAIN CHECK WEBSITE IN THE AFTERNOON SHOULD THAT CHANGE. CHALLENGERS, WE WILL MAKE UP THIS CLASS AT THE END OF THE CHALLENGE. Strength/Skill: Power Snatches   4X 3 min AMRAP…

21-18-15-12-9-6-3 Reps For Time: Deadlifts (185/133) Sit Ups Double Unders Begin each round with a 50 M Bear Crawl

E3MOM for 12 min 8 Back Squats all sets between 40-50% of 1 RM 3 RFT 25 Thrusters 45/35 20 T2B 15/12 AAB Cal 10 Chin Ups *14 min Cap*

Strength/Skill – Pressing Snatch Balance 5-5-5-5-5 7 Rounds for time: 10 Overhead Walking Lunges (with bumper plate) 45/25 10 Push Jerks 135/95 10 Burpee Broad Jumps

12 min AMRAP 3 Wall Walks 12 DB/KB Thrusters 5 Row/Row Push-ups (on KB or DB) Strength/Skill – The Matty P Complex x 5 – Power Snatch, OH Squat, Snatch Balance, Mid thigh Snatch (YES SQUAT). Pick a weight you can complete the entire complex with..TECHNIQUE!!!! Pick out one thing you want focus on regarding…