Beginning Friday, July 14, there will be no 6:30pm class on Friday evenings.
A. EMOM 10 min:
1 Slow to knee snatch pull + 1 Power Snatch + 1 Hang Power Snatch
-building load from 95#/65# every 2 min if perfectÂ
B. 2 minute AMRAP
50 Double unders or 70 single udners
8 Power Snatches @ 95#/65#
AMRAP thrusters remaining time @ 95#/65#
rest 1 minute then repeat
*time is called when you accumulate 55 total thrusters
*cap 4 sets but 4th set is a 3 minute AMRAP
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A