1) Row or Run for 10 - 15 minutes (light pace)
2) 3 position snatch
4 sets @ 60% of last week's heaviest weight.
3) Jerk from Rack
4 sets @ 60% of last week's heaviest clean and jerk Read more »
1) Dead Lift
3 x 3
(add 2 - 5lbs to last week's load)
2) Run 800m for time w/ 45/35 lb plate.
3) 3 min on, 1 min off, 2 min on, 1 min off, 1 min on of hollow rocks and super mans. When you are unable to continue with one, immediately roll to the Read more »
1) 10 min GOAT work
2) Spend 20 minutes working up to a heavy snatch
or
3 rounds not for time:
5 muscle ups or pull up practice
30 double unders
5 pistols each leg
Due to the Adventure Race this weekend, there will be no 9am Intro Class or 10am class this Saturday. Open gym will Read more »
1) Snatch:
3 sets of 1 rep @ 80% of last week's heaviest weight.
2) Snatch for Reps:
A running clock will be started. Complete as many reps as possible of snatch (power or full) in the first 15 seconds of each minute. Spend the remaining 45 seconds of the minute transitioning to the next Read more »
1) 3 rounds not for time:
4 kettlebell snatch each arm (24/16 kg)
max unbroken muscle ups
3 - 5 front levers
2) 3 position snatch
4 sets @ 65% of last week's heaviest weight.
3) 3 rounds for time:
Run 400m
6 x clean and jerk (155lbs)
12 x box jump overs
24 x double unders
rest Read more »
1) Snatch
4 sets of 1 rep @ 80% of last week's heaviest weight.
2) Clean & Jerk
3 sets of 1 rep @ 80% of last week's heaviest weight.
3) Back Squat
3 sets x 3 reps
(Add 2 -5 lbs to last week's weight. Weight should be the same for all 3 sets)
1 set x Read more »
