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


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