26 January 2016 26 January 2016
Tuesday 26 January 2016 '26 January 2016'
SONY DSC

Our next onramp class is tonight at 630.  There is No onramp on Wednesday!

Base
1. Warm-up (done with class)
3 SLOW rounds
5 High hang power snatch
5 abmat sit-ups
60 single-unders

2. OLY
EMOM 5 minutes
5 Touch and go power snatch
Start in the neighborhood of 70% of your power snatch max and work up if you can.

3. Met-Con
AMRAP 10 minutes
30 Power cleans 115/75lbs
30 Bar facing burpees
200 single-unders

Level 1
1. Warm-up (done with class)
3 SLOW rounds
5 High hang power snatch
5 GHD sit-ups
30 Double-unders

2. OLY
EMOM 5 minutes
5 Touch and go power snatch
Start in the neighborhood of 70% of your power snatch max and work up if you can.

3. Met-Con
AMRAP 10 minutes
30 Power cleans 155/105lbs
30 Bar facing burpees
120 Double-unders

Level 2
1. Warm-up (done with class)
3 SLOW rounds
5 High hang power snatch
10 GHD sit-ups
30 Double-unders

2. OLY
EMOM 5 minutes
5 Touch and go power snatch
Start in the neighborhood of 70% of your power snatch max and work up if you can.

3. Met-Con
AMRAP 10 minutes
30 Power cleans 185/125lbs
30 Bar facing burpees
120 Double-unders

4. Extra
3 Rounds
30 Thrusters 75/55lbs
10 Muscle-ups
Rest 90 seconds

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

5a.
40 Calorie row
Rest 1:1
35 Calorie row
Rest 1:1
30 Calorie row
Rest 1:1
25 Calorie row
Rest 1:1
20 Calorie row
Rest 1:1
15 Calorie row
Rest 1:1
10 Calorie row

5b. Partner Gymnastics
EMOM 18 minutes
Even: Partner 1 – 15 Wallballs 30/20lbs Partner 2 – 10 Unbroken CTB pull-ups
Odd: Partner 1 – 10 Unbroken CTB pull-ups 2 – 15 Wallballs 30/20lbs

Be Sociable, Share!