Saturday, June 30th 2018
1. Conditioning
Teams of 3
100/75 Calorie Row
75 Box Jump Overs (24″/20″)
75 Power Snatches (95/65) (65/45)
75 Thrusters (95/65) (65/45)
75 Chest to Bar Pull-ups
75 Thrusters (95/65) (65/45)
75 Power Snatches (95/65) (65/45)
75 Box Jump Overs (24″/20″)
100/75 Calorie Row
OLY Class @ 11am
1. Snatch Balance without a Dip+ Sotts Press (3+3) x 3
2. Pause Snatch Balance + Snatch Balance: (2+2) x 2, (1+2) x 3. Move up in weight each set. Pause for 3 seconds at the bottom.
3. Snatch Pull+ Power Snatch + OHS+ Snatch: (2+1+1+1) x 3, (1+1+1+1) x3
4. Snatch: 3×2. Start 2.5-5 lb heavier than the weight you ended on in the complex above.
5. In the Hole Front Squat: 5×5 (10 second descent on the last rep)
6. 3 sets:
Good Mornings x10
Side Plank Hold x 60 sec each side
Chin ups x 10