Strength/Skill -For Load (As much as your Skill/ Strength level can handle)
1 Snatch + 2 Hang Snatch
Hands do not leave bar until these three reps are completed
For time:
400 M Run
50 WB Shots (20/14)
200 M Run
50 Deadlift (135/93)
200 M Run
50 WB Shots (20/14)
400 M Run
WE ARE RUNNING. BRING APPROPRIATE ATTIRE Strength/Skill – Front Squat 5 rounds for time 6 CTB pull ups 5 Front Squat @225/155 185/125 135/95 200 meter run
7 Min EMOM 1 Snatch Balance + 2 OHS start @ 60% 1rm and build rest 3 min 12 min EMOM – Not TnG. Min 1 & 2: 2 Sq. Snatches 70% 1RM Min 3 & 4: 2 Sq. Sntaches 75% Min 5 & 6: 1 Sq Snatch 80% Min 7 & 8: 1…
Holiday schedule: July 4th and 5th : 7,8,9 am only! E2MOM x 10 min (5 sets) 4 Tempo Front Squats Tempo= 3 sec descend, 3 sec at bottom, explode up, 2 sec at top (3302) 3 RFT : 400m Run 200m DB *Walk 50/35 *Walk= 50m right arm OH, 50m left arm OH, 50m both…
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Deadlifts 3-3-3-3-3 “Helen” Three rounds for time: Run 400 meters 21 K.B. Swings 53/35 12 Pull-ups
Strength: Power Clean + Push Press 3+2×5 @70-80% of 1RM PP (3 power cleans right into 2 push press. No pause between movements) 3RFT: 75 D/U 50 Air Squat 25/20 Cal Row
Strength: EMOM X8 12-Floor Presses 12-Windshield Wipers 3 RFT: 10 Power Cleans (135/95) 10 Front Squats 10 Push Jerks 250m Row