Friday 1.15.16

REMINDER: We will have no Saturday Classes due to the Gwinnett Affiliate League Competition, there will be an at Home WOD posted.

Essentials:
A.
4 Sets
Goblet Squat Hold x 45 sec
Turkish Get Up x 3 reps Per Arm
On the 3 min Marks

B.
5 Sets
4 Position Lunge x 5 Cycles per leg
On the 2:30min Mark
or
ADAPT

C.
3 Rounds For Time:
Single Unders x 100 reps
Wall Balls x 30 reps
Kettlebell Swing x 20

Fitness:
A.
12min
Full Snatch
Build up to a Heavy for the day single
Drop weight and perform 1 set of 2 reps Power Snatch
Males drop by 25 lbs
Females drop by 15lbs
Set of 2 is not touch and go, rest only 15sec between reps

B.
5 Sets
Alternating Goblet Side Step Squat x 14 reps
On the 2:30min Mark
or
ADAPT

C.
3 Rounds For Time:
Double Unders x 50 reps
Wall Balls x 40 reps
Kettlebell Swing x 30 55/35

Performance:
A.
12min
Full Clean and Jerk
Build up to 95%
Drop weight and perform 2 set of 2 reps Power Clean and Jerk
Males drop by 40 lbs
Females drop by 20lbs
Sets of 2 is not touch and go, rest only 15sec between reps

B.
12min
Back Squat
Build up to 87%(+5lbs) of 3RM and perform a set of 5 reps
Drop weight by 45 lbs and then perform a second set of 5 reps

C.
3 Rounds For Time:
Double Unders x 50 reps
Wall Balls x 40 reps
Kettlebell Swing x 30 70/55

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