12 February 2016 12 February 2016
Friday 12 February 2016 '12 February 2016'

12193357_10206296907407073_8643687739308645251_n*Please check the website and facebook for any class cancellations or changes due to weather.
1. Warm-up
4 SLOW rounds
10 Narrow grip OHS/ goblet squats
10 GHD sit-ups/ abmat situps
5 Perfect strict HSPU/ push ups

2. OLY
EOMOM for 10 minutes (5 Rounds)
4 Touch and go squat snatch
Start in the neighborhood of 70-75% of your snatch max and work up if you can.

3a. Met-Con
‘13.1’
AMRAP 17 minutes
40 Burpees to 6″ target
30 Snatch 75/45lbs
30 Burpees to 6″ target
30 Snatch 135/75lbs
20 Burpees to 6″ target
30 Snatch 165/100lbs
10 Burpees to 6″ target
AMRAP Snatch 210/120lbs
3b. In the six minutes directly following 3a: 3RM Back squat from rack

4. Extra
3 Rounds
80 Double-unders
40 Toes to bar
20 Bench press 185/115lbs (155/105lbs round 2 – 135/95lbs round 3)
Rest 2 minutes

Then, depending on your weaknesses, choose ONE of the following:

5a. Strength
Using the same weight as last week. Work up to a set of 6 push jerks from the floor, then 36 push jerks for time with the same weight as the 30 for time last week. All sets taken from the ground.

5b.
EMOM 20 minutes
10/8 Assault Bike calorie SPRINT

5c. Partner Gymnastics
AMRAP 5 minutes – Switching anytime
Max sets of 7 unbroken CTB pull-ups

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