7X1 Hang Snatch (just above knee) – work to a max for the day
7 rounds for time of:
15 Wall Balls 20/14#
7X2 Tall Snatch – work to a heavy (but perfect) double, DEMO VIDEO
7 rounds of:
1:00 ME Wall Balls 20/14#
0:30 ME Power Clean & Push Jerk 135/95# (Rounds 1-3) – 155/105# (Rounds 4&5) – 185/120# (Rounds 6&7)
0:30 Rest (use this time to change weights between rounds)
1) Back Squat: 1 attempt to establish a 20RM – rest 1:00 (before #2)
*This is an adaptation week. Do not go to a true 20RM, but try to get close. Percentages will vary, but typically somewhere between 65-70% is a decent guess for loading.
2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)
5 rounds for time of:
12 Burpee Box Jumps 24/20″
Rest 90 secs between rounds
6:15pm and 7:15pm classes are canceled, but 4:15pm and 5:15pm classes are still on.
The 10 am class is on however there will be no childcare provided. Please take that into consideration today as you decide which class to attend. Thanks.
Due to the predicted snow tomorrow, we are canceling the 6 a.m. class. We will also most likely be canceling the 10 a.m. class as well, but please check back here and on Facebook for updates.
7X1 Hang Snatch from just above knee – work to a max for the day, rest 90 sec.
10 rounds for time of:
7 C2B Pullups
7 Thrusters 95/65#
7X2 Tall Snatch – work to a heavy (but perfect) double, DEMO VIDEO (please watch this)
3 rounds for time of:
12 KBS 32/24kg