Friday May 05, 2017
  • Classes
    • 6am
    • 7am
    • 9:30am
    • 3pm
    • 4pm
    • 5pm
    • 6pm

Baby Alligators

Competition Class

Strength

COMP

OLYMPIC WEIGHTLIFTING

A) Jerk from Split from Behind Neck: 50/3, 55/3, 60/3

B) Behind Neck Jerk: 75/3, 80/3, 85/2x3sets

C) Jerk Dip Drive: 95/3, 100/3x3

D) Press from Split: 4x3

 

GYMNASTICS

E5M15M
1 legless rope climb + 1 rope climb (stay on rope)
10 DBL KB Thrusters 53s/35s
20 Pull-ups (try to go unbroken)

5min AMRAP
1+1, 2+2, 3+3, 4+4...
Burpees
HSPU
*complete 1 burpee, 1 hspu, then 2 and 2, 3 and 3 . . . continue adding 1 rep to each until time is up


LOWER STRENGTH
Hatch in class

MetCon

HATCH WK4D2

Back Squat
4x8 @ 65/70/75/80
Front Squat
4x5 @ 60/65/70/70

For Time:
400m Run
20 1-arm KB Snatch (20each arm, 40 total)
400m Run