6 May 2016 6 May 2016
Friday 6 May 2016 '6 May 2016'

Jennie*Please read*
*Saturday class times 0900-1030 Open gym only!!!!
We will close after Open gym for the Will Hall seminar.  Get signed up!

1. Warm-up Base
Run 800m (Weakness WU)

2. Strength
Back Squat 3×5 @75-85%
No oly’s belt or sleeves. Clean up your movement.

3. Met-Con
For Time:
30-20-10
DB Snatch (no need to alt) 35/24lbs
strict ring rows. get as horizontal as possible!

1. Warm-up level 1
Run 1 Mile (Weakness WU)

2. Strength
Back Squat 3×5 @75-85%
No oly’s belt or sleeves. Clean up your movement.

3. Met-Con
For Time:
30-20-10
DB Snatch (no need to alt) 53/35lbs
Pull Ups

1. Warm-up level 2
Run 1 Mile (Weakness WU)

2. Strength
Back Squat 3×5 @75-85%
No oly’s belt or sleeves. Clean up your movement.

3. Met-Con
For Time:
30-20-10
DB Snatch (no need to alt) 70/50lbs
CTB Pull Ups

4. Extra
5 Rounds:
15 GHD Sit Ups
75ft HS Walk
Rest :60

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