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Wednesday

Wednesday 4/16 1. Snatch+Hang Snatch 5×1+1 80-85% 2. Jerk 4×2 85-90% 3. Wt Step Ups 4x8e (Medium/Heavy) *If you have athletic tape, please bring it tomorrow. We will be teaching you how to properly tape your hands and will not be

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Tuesday

Tuesday 4/15 1. Skill: Muscle Up Technique 2. For Time:     25 Burpees     10 Muscle Ups     25 Burpees

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Monday

Monday 4/14 1. Front Squat 4×2 85-90% 2. 7 Minute AMRAP:     15 Deadlifts (185/125)     30 Double Unders

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Friday

Friday 4/11 1. Pause Snatch Pull+Snatch 5×2+1 75-80%     (Medium) 2. EMOM 14 Minutes:     Evens: 5 Power Snatch (135/95)     Odds: 15 Box Jumps (24/20″)

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Thursday

Thursday 4/10 1. Max Rep Ball Slams (40/25#), 90s 2. 15-12-9-6-3 For Time:     C2B Pull Ups     Burpees Don’t forget to get signed up in the office for the on site gymnastics seminar with coach Chris this Saturday at 11!

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Wednesday

Wednesday 4/9 1. HBBS 4×3 80-85% 2. 5 Minute AMRAP:     Max Rep Power Clean & Jerk (135/95)     Rest 1 Minute     5 Minute AMRAP:     Max Rep Clean & Jerk (155/105)

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Tuesday

Tuesday 4/8 1. For Time:     100 Double Under’s     Run 1 Mile     100 Double Under’s 2. Tabata Sit Up

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Monday

1. Push Press+Jerk 5×2+1 80-85% 2. With A Partner*     12 Minute AMRAP:     50 Wall Ball Shots (20/14″), 10′     40 KBS (2/1.5)     30 Ring Dips *Only one person working at a time. The reps may be broken up in any way, but all

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Friday

Friday 4/4 1. Skill: Double KB Clean & Jerk 2. 3 Rounds For Time:     Run 400m     20 Double KB Clean & Jerk (1.5/1e)

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Thursday

3 Sets AFAP:     10 Hang Power Snatch (135/95)     25 Air Squats     30 Double Unders     Rest 3 Minutes