Press
5@75%
3@85%
ME@95%
3@85%
5@75%
+
AMRAP-10
10 Alt KB Snatch 70/44
10 Back Squat 135/95
10 HSPU
+
10min minimum
Mobility work
-couch stretch
-pigeon stretch
-T spine rollout/mobolity
-Shoulder mobility
-Froggy Stretch
-Hamstring PNF
Snatch Complex – 15 min
1 Power Snatch + 2 OHS + 2 Hang Snatch
**Do not drop the barbell between movements
+
100 KBS
*Each time you set the KB down Row 200m. If no rowers available Run 150m
A1. Hang Clean 3-3-3-3-3; r/r – 30s
A2. Wgt Dips 5×3-5; r/r – 90s
+
For Time
400m Run
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
400m Run
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
400m Run
hey everyone @5:30 class, it’s truly been a pleasure working out with all of you, thanks for welcoming me in your family, this is a great gym and a great community.
grib
EMOM – 14
Odd – Goat 1
Even – Goat/Skill 2
*Choose at least one goat and another goat or skill. Make the rep scheme/movement challenging, however, do not increase load or volume of reps resulting in poor movement or technique. Take pride in moving well and attempt to be perfect with each rep (Remember there are 7 sets of each, that can add up quickly!). Coaches will provide guidance.
+
7 RFT (15min cutoff)
5 Power Snatch@55-60%
7 TTB
9 Box Jumps
Press
3@70%
3@80%
ME@90%
3@80%
3@70%
*Record total reps completed in ME set! This will be important for our next Press mesocycle
+
E3MOM for 15min (5 sets)
200m Run
7 Heavy FS
*Record load and slowest interval
A. DL 1×2@85%
B1. DE DL 3×3@70%; r/r – 30s
B2. BB/KB Bent Over Row 3×8; r/r – 90s
+
2-4-6-8-10
Power Clean 155/105
Burpee w/ lateral jump over bar
-then immediately
400m Run
————–
International BOLT!
My forearms! They hate me!
Good workout today! I was happy I did the 35#!