Tuesday December 4, 2018

10x300m Row
Alt with partner
(5 each)

15 min AMRAP-
30 lunges
20 see the lights 20/14
10 burpees to target


warm up: Assault bike 5 min chill(10/7 cal per min avg)+:15 sprint/:45 chill x 5

mobilize as needed

A. 2 snatch lift offs+1 full snatch to max. Then 6×1 at 85%

B. Front Squat+Jerk to max. Then 6×1 at 85%

C. Class. For the skill use a clean deadlift*. Follow the rep scheme and :03 lower. Metcon at 90%

Clean Deadlift
Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front o…

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Monday December 3, 2018

6×3 heavy deads w/:03 eccentric(lower)

4 rounds
20 wall balls (20/14)
20 box jumps (24/20)
20 pull-ups

Warm up: 930 am woodland class


5-3-1 w/empty bar

high hang snatch pulls

muscle snatch from the knee

snatch drop(finish position drop into power catch)

snatch balance

B. 1 High hang snatch+1 ohs to max: then 6×1 @ 85%

C. Clean and Jerk to max: then 6×1 @ 85%

D. Narrow Grip Bench press 3×10


Warm up:

6 min chill bike+4 min :15 sprint/:45 chill

Then 25 burpees

mobilize if needed

A. Power Snatch to max

Then; 7 x 1 at 85%

B. 2 rm Power clean(drop in between)

then 5-4-3-2-1

power clean


@85% of you days 2rm

C. 3 sets of 3

Front squat with a pause half way up

D. Class at 80%

E. 10-8-6-4-2

strict toes to bar

strict hspu