23 November 2015 23 November 2015
Monday 23 November 2015 '23 November 2015'

Mariah*Schedule for the week!
Monday- normal
Tuesday-normal
Wednesday-0900,1630,1730 only
Thursday-Closed
Friday-0900,1630,1730 only
Saturday-normal

1. Warm-up level 2
a. GHD sit-ups 1×15 then 3×15 w/20/14lbs medball
b. 3 Rounds
15 Russian power KB swings 70/53lbs
10 Box jump-overs 24/20″

2. OLY
Power Snatch 5×5 @70% – Drop and reset each rep

3. Strength
Back squat 5×5 @90% of the 5RM you found last week
Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps. Keep rest around 3 minutes.

4. Met-Con
AMRAP 12 minutes
8 Squat cleans 155/105lbs
10 Box jumps 24/20″
12 Toes to bar

5. Extra
3 Rounds
30 Hang power snatch 95/65lbs
100 Double-unders
Rest 90 seconds
Goal is to go unbroken as long as possible on power snatch. Don’t break up into small sets, big sets only.

1. Warm-up level 1
a. GHD sit-ups 3×15
b. 3 Rounds
15 Russian power KB swings 53/35lbs
10 Box jump-overs 24/20″

2. OLY
Power Snatch 5×5 @70% – Drop and reset each rep

3. Strength
Back squat 5×5 @90% of the 5RM you found last week
Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps. Keep rest around 3 minutes.

4. Met-Con
AMRAP 12 minutes
8 Squat cleans 135/95lbs
10 Box jumps 24/20″
12 Toes to bar

1. Warm-up Base
a. 30 strict ab mat situps
b. 3 Rounds
15 Russian power KB swings 35/26lbs
10 Box step ups

2. OLY
Power Snatch 5×5 @70% – Drop and reset each rep

3. Strength
Back squat 5×5 @90% of the 5RM you found last week
Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps. Keep rest around 3 minutes.

4. Met-Con
AMRAP 12 minutes
8 Squat cleans 95/75lbs
10 Box step ups
12 knee ups

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