11
10 '16
Friendly reminder, make sure you sign in for classes.
Oly lift W6D2
5min EMOM
3 Snatch pulls @110% of 1 RM snatch
5min EMOM
1 snatch balance (build up to your max)
METCON/STRENGTH
For time:
“The 10000lbs monster”
With 3 bars with set weight, perform:
1 shoulder press
1 back squat
1 deadlift
Until you accumulated 10000lbs
Example: shoulder press at 135, back squat at 315, deadlift at 365. Total is 815. 10000\815=12.2 rounds. So, 12 rounds plus 1 shoulder press and 1 back squat.
Note: Scale options to 8000lbs, 6000lbs. Do your math before you start and establish the weight you’ll be using. A total of 500 for 10000 would take 20 rounds, just think about that.
