08 June 2016 8 June 2016
Wednesday 8 June 2016 '08 June 2016'

strong toniCoach Steve will be giving one of his World famous nutrition classes next Thursday, June 16th, at 6:30pm. Come for Beckieoga at 5:30pm and stay for the nutrition class at 6:30pm! Flexibility and nutrition are two large parts of total fitness.

Base

1. Warm-up (done w/class but 8 minute time cap)
3 Steady Rounds:
12 Horizontal Ring Rows
15 KB Swings
Run 200m

2. Strength
6×3 Power clean to split jerk
Start @70% of Power Clean max and work up

3. Met-Con
For time:
104 wall-ball shots to 10/9 ft target
52 Ring Rows
Time cap: 6:00

Rest 1 minute then-

4 Rounds for Time:
40 Air squats
15 power cleans 95/55
Time cap 10 minutes(17 minutes on the clock)

L1 & L2

1. Warm-up (done w/class but 8 minute time cap)
3 Steady Rounds:
12 Pull Ups
15 KB Swings 53/35lbs
Run 200m

2. Strength
6×3 Power clean to split jerk
Start @70% of Power Clean max and work up

3. Met-Con
2016 Regionals Events 3&4
For time:
104 wall-ball shots 20/14 to 10-ft target
52 pull-ups
Time cap: 6:00

Event 4 begins at 7:00

4 Rounds for Time:
28 one-legged squats, alternating
15 power cleans 115/80
Time cap 10 minutes(17 minutes on the clock)

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