Monday, January 26, 2015

10 EMOM
3 thrusters, increasing weight throughout emom

4 RFT
5 Squat Cleans (95/135), Adv (115/165)
10 Burpees Over Bar
200m run

Fitness/Endurance:
*Sub 10 WallBalls/min on emom
**Sub 10 KB bent row (35/55) for cleans

2015/01/img_4528.jpgKids class building strong cores with Maximum Plank Holds
—————————————
Oly (7pm)
A) Sn+Low Hang snatch
3/65%
2/70
1/75
B) Rack power Jerk (no Split)
3/65%
3/70
3/75
C) Sn grip deads w Pause @ knee
(Pause going up only, no lockout at top)
4/90% of snatch
4/95
4/100
D) 4rds not for time
10-DB hammer curls ea arm
10-DB press (seated)

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