Today's Workout:
New Gym Rule: If you show up over 5 minutes late to a class or "forget to sign-up" you will be assessed the new penalty of: PER minute late x 3 Burpee Box Jump Overs. You must get these done, before you can jump in with the class. Thank you to those who show up on time and sign-in to class. As a coaching staff, we truly appreciate it!
A. Every 2-minutes for 12-minutes (6 sets):
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 60-80%
Build over the 6 sets. Pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″” below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position.
B. With a running clock...
Complete as many rounds and reps as possible in 5-minutes, of:
50 Wall Ball Shots (20/14 lbs to 10'; buy-in)
In remaining time, complete AMRAP of:
12 Deadlifts (185/125 lbs)
12 Barbell Burpees
Rest exactly 5-minutes, then...
Complete as many rounds and reps as possible in 5-minutes, of:
35 Wall Ball Shots (20/14 lbs to 10'; buy-in)
In remaining time, complete AMRAP of:
9 Deadlifts (225/155)
9 Barbell Burpees
... Rest 5:00...
Complete as many rounds and reps as possible in 5-minutes, of:
20 Wall Ball Shots (20/14 lbs to 10'; buy-in)
In remaining time, complete AMRAP of:
6 Deadlifts (275/185)
6 Barbell Burpees
CATCH THE WALL BALLS FOR GOOD REP.
C. "Optional Accessories"
One set of:
100 Banded Face Pulls
No comments:
Post a Comment