28 June 2016 28 June 2016
Tuesday 28 June 2016 '28 June 2016'

wobbie

Base

1. Warm-up (done before class)
4 Steady Rounds:
Run 200m
10 Empty Bar Thrusters
then 10-15 reps of empty bar Overhead Squats with 2-3 second pause

2. Strength
7×2 Squat Clean and Split Jerk – Start @80% and Work up

3. Met-Con
2 Rounds For Time:
30 Power Snatch 45/35lbs
20 Burpees
30 Air Squats

Level 1

1. Warm-up (done before class)
4 Steady Rounds:
Run 200m
10 Thrusters 65/45lbs
then 10-15 reps of light Overhead Squats with 2-3 second pause

2. Strength
7×2 Squat Clean and Split Jerk – Start @80% and Work up

3. Met-Con
2 Rounds For Time:
30 Power Snatch 95/55lbs
20 Burpees to 6″ Target
30 Alternating Pistols/Air Squats

Level 2

1. Warm-up (done before class)
4 Steady Rounds:
Run 200m
10 Thrusters 95/65lbs
then 10-15 reps of light Overhead Squats with 2-3 second pause

2. Strength
7×2 Squat Clean and Split Jerk – Start @80% and Work up

3. Met-Con
2 Rounds For Time:
30 Power Snatch 115/75lbs
20 Burpees to 6″ Target
30 Alternating Pistols

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