Be sure to be on time for classes, group warm-up start at 5 after.
A. Clean gauntlet- every 75 sec- 1 rep (increase 10# per set, max 8 sets)
-start at medium load, sets 6-8 should be vary challenging.
B. For 30 min- rotate through the following three stations on the minute:
Min 1- 45 sec of AD- hard, max Cals!
Min 2- 15 Wall Ball-20/15 (10’/9′)
Min 3- 10/8 Stationary Dips (full ROM, slight pause at top)
-you’ll hit each of these stations 10 times.
-score- A= max weight, B= AD Cals
A. 5 x 1 Snatch From Blocks (just above knee) work to heavy single- rest 90 sec.
B1. 3×5 Snatch Grip Behind the Neck Push Press- rest 90 sec.
B2. 3×3 Snatch First Pulls (3 count pause at knee, maintain back angle)-110-120%- rest 90 sec.
C1. 3xME C2B Pull-ups- rest 2:00
C2. 3×10 (steps) BB OH Walking Lunges- heavy as possible- rest 2:00
D. 5x500m Row- rest 1:1
-score A= max snatch from blocks, D= each 500m row time.Posted on: March 3, 2014admin