Saturday, July 28th 2018
1. Conditioning
“Limitless”
Teams of 3
AMRAP x 7
150/100 Calorie Schwinn Bike
Max Clean and Jerks (135/95)
Rest 3 Minutes
AMRAP 6:
120/80 Calorie Schwinn Bike
Max Power Snatches (115/80)
Rest 3 Minutes
AMRAP 5:
90/60 Calorie Schwinn Bike
Max Thrusters (95/65)
Three teammates and three AMRAPs today. Starting longer and heavier, progressing to shorter and lighter. All weights today should be loads that athletes could complete between 15-20 repetitions unbroken when fresh. One barbell per team. For teams planning on using different weights, it is ok to have multiple barbells on the floor. Sub bike for 100/70 Calorie Row, 80/60 Calorie Row, and 60/40 Calorie Row if needed.
OLY Class @ 11am
1. High Hang Power Snatch + Hang Power Snatch+ Power Snatch: (1+1+1) x 4. light and snappy
2. Snatch Pull+ Snatch High Pull + Snatch: (1+1+1) x 5 working sets.
3. Back Squat: 10,8,6,4,2,2,2
4. 3 sets:
Heavy KB Swings deadlift x 20
DB Push up + 1 arm Row x 5 reps
KB Side Bend + KB side hold (hold kb at your side, 1 inch away from body): (20+ 30 sec hold)