2 February 2016 2 February 2016
Tuesday 2 February 2016 '2 February 2016'

11148817_611878225623821_3670174030460391206_n1. Warm-up Base
Weakness warm-up: (done with class 6 min cap)
75 burpees

2. OLY
EOMOM for 10 minutes (5 rounds)
4 Touch and go power snatch
Start in the neighborhood of 75% of your power snatch max and work up if you can. This is a repeat, look to improve in some way whether it’s efficiency of movement, weight, or feel.

3a. Met-Con (GO H.A.M!)
10-9-8-7-6-5-4-3-2-1
Shoulder to OH 95/55lbs
ring rows
Box step ups 24/20″
3b. In the five minutes directly following 3a: 5RM shoulder to OH from rack (no back rack)

1. Warm-up level 1
Weakness warm-up: (done with class 6 min cap)
75 Bar facing burpees

2. OLY
EOMOM for 10 minutes (5 rounds)
4 Touch and go power snatch
Start in the neighborhood of 75% of your power snatch max and work up if you can. This is a repeat, look to improve in some way whether it’s efficiency of movement, weight, or feel.

3a. Met-Con
10-9-8-7-6-5-4-3-2-1
Shoulder to OH 115/75lbs
pull-ups
Box jumps 24/20″
3b. In the five minutes directly following 3a: 5RM shoulder to OH from rack (no back rack)
1. Warm-up level 2
Weakness warm-up: (done with class 6 min cap)
75 Bar facing burpees

2. OLY
EOMOM for 10 minutes (5 rounds)
4 Touch and go power snatch
Start in the neighborhood of 75% of your power snatch max and work up if you can. This is a repeat, look to improve in some way whether it’s efficiency of movement, weight, or feel.

3a. Met-Con
10-9-8-7-6-5-4-3-2-1
Shoulder to OH 135/95lbs
CTB pull-ups
Box jumps 24/20″
3b. In the five minutes directly following 3a: 5RM shoulder to OH from rack (no back rack)

4. Extra
3 Rounds
30 Double-unders
15 Hang power cleans 145/100lbs
30 Double-unders
Rest 1 minute

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

5a.
4 Rounds
Row 750m
Rest 1:1

5b. Partner Gymnastics
EMOM 18 minutes – Switching after each round (6’s switch, 9’s switch, 12’s switch, etc)
6-9-12
Assault Bike calories
Toes to bar

Be Sociable, Share!