Tuesday 01.05.2018

We're having a discussion on goal setting at 7:30, stick around after class.
Fitness: "Traffic Jam"
A: in a 5:00 window
600m Run
in time remaining AMRAP
12 Hang Power Snatch 65/45
12 Burpees
- 5:00 Rest -
B: in a 5:00 window
400m Run
in time remaining AMRAP
9 Hang Power Snatch 75/55
9 Burpees
- 5:00 Rest -
C: in a 5:00 window
200m Run
6 Hang Power Snatch 95/65
6 Burpees
Performance: "Traffic Jam"
A: In a 5:00 window
600m Run
time remaining AMRAP
12 Hang Power Snatch 95/65
12 Barbell Burpees
- 5:00 Rest -
B: In a 5:00 window
400m Run
time remaining AMRAP
9 Hang Power Snatch 115/80
9 Barbell Burpees
- 5:00 Rest -
C: In a 5:00 window
200m Run
time remaining AMRAP
6 Hang Power Snatch 135/95*
6 Barbell Burpees
* 10+ repetitions (of weight 3) should be reasonable when fresh.
Competition: 1) Strict Handstand Pushups
OTM x 12 (3 Rounds)
min 1 - 35%
min 2 - 35%
min 3 - 35%
min 4 - Rest
2) "Traffic Jam"
3) Body Armor:
EMOM x 12 (3 Rounds)
min 1 - 15 Toes to Bar
min 2 - 15/12 Calorie Row
min 3 - 15 Weighted Sit-ups
min 4 - 10/7 Calorie Bike