Category Archives: Uncategorized

Cleans x3 reps 2×60% 2×65% 2×70% 2×75% 2×80% MetCon 21-15-9 DB snatch 50/35 Ring dips

Tempo Back Squats 4×20 – light (45-60%) MetCon Helen 3 rounds 400 m run 21 kb swings 53/35 12 pullups

Push Press 1×10@60% 1×8@65% 1×6@70% 1×5@70% 4×5@75% MetCon 16-14-12-10-8-6-4 Alternating DB snatch 50/35 8-7-6-5-4-3-2 HSPUs For time

Back Rack Lunges 4×8/leg AHAP feel free to to do 1-2 warmup sets Acessory Max effort pullups 25 minutes MetCon Grace 30 clean and jerks 135/95 12 min cap

Front Squat 1×10@60% 1×8@65% 2×6@70% 3×5@75% MetCon 11 min AMRAP 20 burpees 2 Squat cleans 225/135

NOTE: NO CLASS THIS SATURDAY Tempo Deadlift 2×15 warmup 4×15 mid weight and auper controlled MetCon 100 double unders 75/50 pushups 50 kb swings 53/35 25 kb lunge steps For time

Push press 1×10@60% 1×8@65% 1×6@70% 2×5@75% 3×5@78% MetCon Nancy 5 rounds 400 m run 15 OH Squats 95/65 Scaled Nancy 5 rounds 250 m run 15 OH Squats 65/55

Tempo RDL 2×8 warmups 2×8 AHAP MetCon Fran 21-15-9 Thrusters Pullups Buyout: 800m run

Snatch or split Jerk  MetCon 4 min AMRAP 10 burpees 10 HSPUS 1 min Rest 8 min AMRAP 10 hang cleans 135/95 10 muscle-ups or dips

Deadlift 4×5@75% MetCon 4 rounds 18 DB push press 50/35 18 DB burpees dealfits 50/35