Month: June 2015

5×2 Power Snatch (All Sets 60%-75% of Snatch Max)

For Time:

40 Burpees
80 DU
30 Situps
60 DU
20 Pushups
40 DU
30 Situps
60 DU
40 Burpees
80 DU

-12min Time Cap

5 sets of 1 Clean+3 Front Squats (All sets 70%+ of Front Squat)

Then 5 min AMRAP of:

10 T2B
15 Wallballs (30/20)

10 min Alt. EMOM
-Odd ME Strict Pullups
-Even ME Strict Ring Dips (can use band for progression if needed)

3 Sprint Couplet Intervals of:

For Time: 500m Row+400m Run

-Rest 2-4 mins in between efforts
-Score is time of each Sprint Coupled Interval

Boot camp class is tonight at 6:45! Members and non members are invited to Join us for interval style training. Free for members, $10 for nonmembers.

Open gym 4-7pm.