Wednesday 13.07.2016


Weightlifting Wednesday

Reminder: AM classes on Wednesday and Thursday are 5:45-7:30 (Please respect your coaches, they have other jobs as well.)

L1) 1) 4x3 Overhead Squat

2) 4x3 Power Snatch

3) 2 Rounds

20 AbMat Sit ups

20 HR Push ups

L2) with a running clock

Min 1-8: EMOM, 2 Squat Snatch (75%)

Rest 4:00

Min 12-20: EMOM, 2 Squat Clean & Jerks (75%)

Rest 4:00

Min 25: AMRAP 6 of: 3 Unbroken HSPU

Comp) 1) with a running clock...

Mins 1-8:

EMOM x 8, 2 Squat Snatch (75%)

Rest 4:00

Mins 12-20:

EMOM x 8, 2 Squat Clean & Jerks (75%)

Rest 4:00

Min 25:

AMRAP 6 of: 3 Unbroken Strick HSPU

2) 3 Rounds

500m Row

9 Thrusters 115/85


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