Snatch: 8×1 @ 85% of 1RM
8 min AMRAP:
- 5 Box Jumps
- 6 TTB
- 7 Burpees
Extra:
10 Mins to work on goals
Friday Night PR club:
Bjorn- 195# clean PR
Shannon C- 95# clean PR
Kenny- 215# clean PR
Amy B- 115# clean PR
Brent- 185# clean PR
Neal- 160# clean PR
Cheryl- 110# clean PR
Mauricio- 185# clean PR
Omar- 165# clean PR
Chris G- 215# clean PR
Back Squat: 3×5 (2 min)
With a partner complete:
“Daniel”
50 Pull ups (1 person working at a time)
Run 400 M (both people run with one 45# pound plate)
21 Thrusters (95/65) (1 person working at a time)
800 M Run (both people run with one 45# pound plate)
21 Thruster (95/65) (1 person working at a time)
Run 400 M (both people run with one 45# pound plate)
50 Pull ups (1 person working at a time)
Rest/Make Up Day
Don’t forget, there is a Foundations class at 7PM tonight, in addition to our regular class schedule.
A1. Press: 3×5 (1 min)
A2. Weighted chin ups: 3×8 (1 min)
8 Min AMRAP of:
Extra:
Band pull aparts
Congrats to Niki, Katy, Jess, and Amy B for competing at the Athena Classic over the weekend.
Back Squat: 3×5
3 Rounds of:
400 M run
15 Knees to elbows
15 Burpees
Extra:
Take at least 10 minutes to work on your goals.
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