Complete 3 reps every minute for 10 mins:
Back Squat, 65% of 1RM
~then~
Complete 3 rounds for time:
Run 400 meters
10 Hang Power Cleans, 135/95
8-14-13
AMRAP in 8 mins:
5 Pull ups
10 Wall balls
15 Sit ups
Rest 3 mins
AMRAP in 8 mins:
5 Toes-to-bar
10 Wall balls
15 Push ups
8-13-13
Skill Work:
Kipping Pull up
Butterfly Pull up
Muscle up
(spend the first 15-20 mins of class working on your current level of the above variations)
~then~
5 rounds for time of:
10 Kettlebell Swings, 70/53
20 Burpees
8-12-13
Front Squat, 5-5-5-5-5 (75% of 8/5 1RM)
Complete for time:
2 Power Clean, 155/100
20 Double Unders
4 Power Clean, 155/100
40 Double Unders
6 Power Clean, 155/100
60 Double Unders
8 Power Clean, 155/100
80 Double Unders
10 Power Clean, 155/100
100 Double Unders
8-8-13
Hang Power Snatch (mid thigh), 2-2-2-2-2
Power Clean + Power Jerk, 2-2-2-2-2
Push Press, 3-3-3-3-3
The HPS should be done without dropping the bar between reps.
The PC + PJ can be dropped, but you must reposition and set up on the bar for second rep.
8-7-13
For Load:
Deadlift, 10-8-6-4-2
Complete 4 rounds for time of:
Run 200 meters
15 Deadlift, (55% of above double)
Thanks, Jodi, for covering the 6pm class and letting me get home to spend some time with my little girl on her 4th birthday.
8-6-13
Complete 10 rounds for time of:
30 Double Unders
10 Pull ups
Rest 5 mins…
Max reps HSPU in 2 mins
If you cannot perform HSPU, complete Max Effort HS hold within a 2 min time frame.
