29 September 2015 29 September 2015
Tuesday 29 September 2015 '29 September 2015'

burn 3Reminder we will be closed for the evening classes on Friday of this week and all day Saturday for the FitCon competition in Greenville. Come out and support your friends and who knows…..maybe set a new goal for yourself.

1. Warm-up level 2
Run 1 mile

2. OLY
Snatch 6×3 @70-75% – Drop and reset each rep
Full squat snatch, of course. Work up based on feel.

3. Strength
“Touch and Go Deadlift Skill Work”
3×5 at very moderate weight (Add 10/5lbs to last week)

4. Met-Con
AMRAP 20 Minutes
20/15 Calorie row
15 Box jumps 24/20″
10 CTB pull-ups

5. Extra
4 Rounds
12/8 Assault Bike calories (SPRINT)
60ft Sled sprint (Light-Medium weight)
Rest 30 seconds
60ft Sled sprint (Light-Medium weight)
12/8 Assault Bike calories (SPRINT)
Rest 1 minute

1. Warm-up level 1
Run 1 mile

2. OLY
Snatch 6×3 @70-75% – Drop and reset each rep
Full squat snatch, of course. Work up based on feel.

3. Strength
“Touch and Go Deadlift Skill Work”
3×5 at very moderate weight (Add 10/5lbs to last week)

4. Met-Con
AMRAP 20 Minutes
20/15 Calorie row
15 Box jumps 24/20″
10 pull-ups

1. Warm-up Base
Run 800m

2. OLY
Snatch 6×3 @70-75% – Drop and reset each rep

3. Strength
“Touch and Go Deadlift Skill Work”
3×5 at very moderate weight (Add 10/5lbs to last week)

4. Met-Con
AMRAP 20 Minutes
20/15 Calorie row
15 Box step ups 24/20″
10 ring rows

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