150904

The will be no 6am class today (Sept 4th) – sorry for the inconvenience!

BBG:

Snatch: 15:00 to work to a 1rm

Conditioning:

5 BMU/10 C2B/20 Pullups

20 Med Ball Situps

20 Thrusters 115/75#

20 Pullups

20 Med Ball Situps

20 Thrusters 115/75#

5 BMU/10 C2B/20 Pullups

150902

BBG:

1a) Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@75%, 2X3@85%, 1X2@90%, 1X1@95% – based on 1rm Front Squat, rest 90 sec.

1b) 5X1:00 HS Work – rest 90 sec.

Conditioning:

3 rounds of:

1:30 ME Burpees

Rest 1:00

1:30 ME KB Snatch (alternating)

Rest 1:00

*goal is to maintain the same pace in rounds 2&3 as you did in round 1*

150829

BBG:

Alternating EMOM for 14:00-

Even: 3 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 65% of 1RM Snatch and add load with each set

Odd: 15 Double-Unders

Conditioning:

5 rounds of:

50 Double-Unders

15 Jumping Air Squats

7 HSPU

Rest 1:00 between

150824

BBG7X1 Paused Snatch First Pull + 1 Paused Snatch (3 count pauses at knee) – work to a max for the day

Conditioning

2 rounds for time of:

3 MU

5 Power Snatches 155/105#

15 Box Jump Overs 24″

*Rest 1:00*

2 rounds for time of:

3 MU

5 Power Cleans 155/105#

15 Box Jump Overs 24″

150818

BBG: 

5X1 Paused Clean First Pull + 1 Paused Clean (3 count pauses at knee) + Split Jerk (with 3 count OH hold in split)– work to a max for the complex

Conditioning:

12 minute AMRAP of:

8 Strict HSPU

12 Hang Snatches (full) 95/65#

200m Sprint (end of the block and back)

150817

BBG:

7X1 Paused Snatch First Pull + 1 Paused Snatch (3 count pauses at knee) – work to a max for the day

Conditioning

Rest exactly 1:00 between #1 and #2.

1) 10:00 AMRAP at a moderate intensity (80% RPE):

40 6″ Target Burpees
40 Thrusters 65/45#

2) 5:00 AMRAP (all out effort) of:

10 6″ Target Burpees
10 Thrusters 65/45#