A. 7 sets: 2 Snatch Deadlifts to Mid-Thigh with Pause + 1 Snatch B. Snatch Pulls 3×3 (100% of Snatch 1 RM +10-20#) *2-3 count pause for Snatch Deadlifts
Workout of the Day
A. Unbroken Thrusters: In 3-4 sets, work up to heaviest 10 reps. B. 10 Minute AMRAP: 21-15-9 reps of: Wallball (20/14) Burpees If you complete the round of 9, start over again at 21!
A1. Bench Press 4×6-8 reps, increase weight each set A2. Kettlebell or Dumbbell Row, 4×8-10 reps each arm, Rest 30 seconds between arms (Tempo: 3131) B. Alternating Reverse Tabata Toes to Bar Arch Rock 8 minutes in length. First interval:… Read more »
The next Endurance classes are Wednesday, November 19th.
A. Skill: HSPU Progressions B. 15 minutes: 50 Burpees 25 Strict HSPU 50 Burpees AMRAP Double Unders Score is Double Unders.
A. Deadlift: Work up to a heavy 3 reps in 15-20 minutes. B. 7 Minute AMRAP: 5 Deadlifts (50-60% of Part A) 30 Double Unders
For time: 400 m Walking Lunges NOTE: The next Endurance classes are Wednesday, November 19th.
Warm up: Your choice. Part A. Deadlift: Work up to a heavy 3 reps in 15-20 minutes. No more than 6 work sets to get there. Part B. 12 minute alternating EMOM Even: 2 Cleans – your choice on weight… Read more »
A. Technique (from the rack): 2 Snatch Push Press (from Behind the Neck) + 2 Overhead Squat (with 3 count pause in the bottom) B. 3 Position Hang Snatch (Hip, Above the Knee, and Below the Knee): Work up to… Read more »