020619

Warm Up:

12 Min EMOM

Min 1: 10 Burpees+10 Air squats

Min 2: 10 KB Swings

Min 3: Bike at 70%

MOBILIZE AND DO SNATCH PRIMER

A. Muscle Snatch

3×2 at 70%

2×2 at 75%

B. Clean and Jerk

1×2 75%

4×1 at 80%

C. Clean Deadlift

5×4 at 115%

D. Class Skill

E. Class Workout.

020419

warm up

10 wallballs every :30 x 5 minutes

at 5 minutes max double unders in 1 minute

mobilize

A. Snatch off blocks (10”)

4×2 at 75%

B. Jerk

85%

4×2

C. Clean pull

5×4 at 90%

D. Back Squat every 3 minutes (or class skill)

4-3-3-2-2

E. Class metcon

 

020519

Warm up: 2x bike 3 minutes+500 m row

mobilize

A. Clean from blocks(10”)

4×2 At 75%

B. Clean high pull

5×2 at 85%

C. Snatch Balance

2×3 At 80%

2×2 at 85%

D. Class

E. 6×400 m row

rest 1 minute between

013019

warm Up: run for 12 min

mobilize

A. Muscle snatch

3×2 at 75%

3×2 at 80%

B. Clean and Jerk

2×2 at 75%

3×1 at 80%

C. Snatch Deadlift

4×5 at 110%

D. Front squat

3×5 new set every 4 minutes

E. Class

012919

Warm Up:

12 min emom alt

1 round of cindy

15/12 cal row

mobilize

A. Clean off blocks (2×45’s+1×25 lbs)

3×2 at 75%

2×2 at 80%

B. Snatch high pull

3×5 at 85%

C. Snatch Balance

3×3 at 75%

2×2 at 80%

D. Class

E. 1 1/4 back squats every 4 min

10-10-10