Thank you to all our Military Veterans, God bless America!
A. Clean- 1 rep every 90 sec, build over the coarse of 10 sets.
B. 4 x 10 TnG Deadlift- add weight per set; rest 90 sec.
C. For Time:
KB Front Squat- LI-35/26, LII-53/35
Burpee Box Jumps- 24/20
*notes- be sure to stick to rest intervals, turn it loose on part C.
A. 15 min to establish a max 3-position Snatch (floor, hang, hi-hang)
B1. 5 x 3 Snatch Pulls @ 115% of A; rest 30 sec.
B2. 5 x 15-20 Stable Bar Dips; rest 30 sec.
*notes- stick to rest intervals, dips should be unbroken.
C. 3 Rounds for time and reps of:
3:00 min to complete;
Row 500 m (all out, no pacing)
ME C2B Pull-ups in time remaining.
*rest 2 min after each round.
Class format- when you come to a class the first 5-10 minutes should be warm-up time, please don’t start lifting before coach has instructed the class and then start as a group.Posted on: November 10, 2013admin