Wednesday Mar 20, 2019
  • Classes
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    • 7am
    • 12pm
    • 4pm
    • 5pm
    • 6pm
    • 7pm
    • 8pm

Snatchplex

Competition Class

Strength

Skills&Drills

BUILDING MACHINES

20min AMRAP
5/3 Bar Muscle Ups (use band as needed to complete in 1-2 sets)
3 Rope Climbs
8 Alt Pistols 35/25# KB
6 DBall Over the Shoulder 150/100
*complete @ conversation pace

OLYMPIC WEIGHTLIFTING

A. 3 2s Pause (@knee) Power Clean + Front Squat + 2 Jerk w/ pause in catch

B. 5 x 1 Clean Pull + 1 Hang Clean + 1 Jerk

C. 5x1 Deficit Clean Pull (stand on 2" plate) @ 100%

MetCon

Class

E2M10M
1 Snatch Push Press + 1 Snatch Balance + 1 Overhead Squat

20min AMRAP
10 Power Snatch 135/95
15 Wall Balls 20/14
10 C2B Pull-ups