REMINDER: No Evening Classes tomorrow due to Friday Night Throw Down
Essentials:
A.
13 min EMOM
Dumbbell Hang Power Clean x 5 reps
Dumbbell Squat x 5 reps
B.
3 Sets
Front Squat x 12-15 reps
Start first set @50% and increase weight for each set but stay within rep range
On the 3 min
C.
20min AMRAP
Farmers Carry Right Arm / Waiters Carry Left x 25ft
Burpees x 8 reps
Farmers Carry Left Arm / Waiters Carry Right x 25ft
Goblet Squat x 8 reps 155/105
Fitness
A.
8 min
Build Up to a Hang Clean @85%
-Then-
EMOM 5min
Perform 1 Clean @ 80% of the above part
B.
3 Sets
Front Squat x 12-15 reps
Start first set @50% and increase weight for each set but stay within rep range
On the 3 min
C.
20min AMRAP
Farmers Carry Right Arm / Waiters Carry Left x 25ft 55/35
Squat Clean x 8 reps 155/105
Farmers Carry Left Arm / Waiters Carry Right x 25ft 55/35
Pull Up x 8 reps
Performance:
A.
8min
Build to Clean from blocks Just above knee @85%
-Then-
EMOM 5min
Perform 1 Clean from blocks @ 80%
B.
3 Sets
Front Squat x 12-15 reps
Start first set @50% and increase weight for each set but stay within rep range
On the 3 min
C.
20min AMRAP
Stone Carry x 25ft 135/85
Squat Clean x 8 reps 225/145
Stone Carry x 25ft 135/85
Chest to Bar x 8 reps
+
Competitor Session 2:
A.
5min EMOM
Thruster x 5 reps 60%(+5lbs) of Clean