Wednesday, April 17, 2019

Joint Prep x 5 min

A.Low gait x 2 lengths of each

-ape step

-ground kong

B. Every minute on the minute x 1 snatch x 10 sets
Please see whiteboard for your weights.

THen, strip bar 5-10 kg and do 3 snatches on the minute for 3 additional sets

OR:

Every 3 minutes for 5 sets, do:

1 snatch grip deadllift plus 1 hang power snatch plus 1 snatch x 3 reps

OR: OHS x 10 reps

B. For Time:

Run 400 meters

Front Squats x 10 105/155 lbs

Run 400 meters

Burpee box jump overs x 20 20/24”

Tuesday, April 16, 2019

10 min of joint prep

A. Deadlift x 15 reps @ 2011
Rest 15 seconds
AMRAP Strict Handstand Push-Ups in 60 sec
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15 seconds
AMRAP Strict Handstand Push-Ups in 60 sec
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15 seconds
AMRAP Strict Handstand Push-Ups in 60 sec

B. 4 sets:

AMRAP in 2 minutes:
Power Cleans x 10 75/115 lbs
Push Press x 10 75/115 lbs
Rest 2 minutes