09
02 '17
Make sure you plan some time for refreshments, hangout and maybe play some games after the 8pm class
Strength
Bench press
5-5-3-3-3-1-1-1-1
METCON
4 rounds for time:
5 clusters 135/95
10 pull ups
15 burpees over the bar
Rx+ 155/115, chest to bar pull ups
Note: Cluster is a squat clean to a thruster, bar has to touch the ground between each rep
09
02 '17
Power snatch (Keep it pretty, same as squat snatch, no starfish, catch above parallel)
1-1-1-1-1
Snatch (Not touch and go, keep them close together)
2-2-2-2-2
Snatch pulls @ 100% (Fixed weight)
3-3-3-3-3
Front squat (Build to max)
3-3-3-3-3
Acc. work
100 sit ups
