cara jones

7.15.19

8×2 Hang Snatch
(work to a mod/heavy double)(can change weight every 2 sets)

For Time:
30/20 AB
20 Burpee Box Jump Overs (24/20)
50 Alt DB Snatch (50/35)
*8min Time Cap

Make sure to get with Craig for new membership profile!!!!!

For score: (with Partner) *Athletes will alt 7min AMRAPs for score

7min AMRAP:

10 Lateral Box step overs (50/35)(20”)

10 T2B

Rest 2mins

7min AMRAP:

5.10.15.20.25….etc

Row Calories

Strict Press (95/65) *Both Partners must use same weight

*Athlete #1 Picks up where Athlete#2 left off

Rest 2 Mins

For Time:

“Double Grace” 60 Clean and Jerks (135/95) *Split as needed

*Both Partners must use same weight

*7min Cap

4 RDS for time:
15 Power Snatches (75/55)
50 DU
15 C2B Pullups

*16min Time Cap
*Modify as needed

Alt EMOM Death by format…

1-100m Run
2-8 Burpees to 6″ Target
3-12 Push Ups

*Continue until the 42min mark or you are unable to complete the movements in the min or you decide you are done

*Modify as needed

*42min Cap

Don’t Forget to get with Craig this week to get new member profile completed! The 6amers are in the lead again!!!!!!!

7 sets of 2 Reps of Squat Clean Every :45 (Same weight for all reps)(60% of Front Squat)

For Time:
1000m Row
60 Wallballs (20/14)
*10min Cap