2022-04-05

This Saturday we are having an anniversary party starting after open gym at 11:30. We’d love to have you there to hang out for a bit so please come on by or stick around if you’re already there on Sat morning.

Monday
3 position snatch pull (shin, knee, thigh) + snatch
3+3/60, 3+2/70, 3+1/80-85 x 2 sets

Front squat every 2 minutes
10/50, 8/60, 6/70 x 3sets

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12-9-6-9-12
Calorie row
Box jump overs
Then immediately after do 50 single DB step ups

Tuesday
Emom x 5 min – Clean from the hip 3 reps
Clean w/ 1 sec pause @ knee + Jerk
3/60, 3/70, 2/80-85 x 3 sets

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8 min EMOM (alt)
3 ring mu or 5 strict pullups&5 dips
5 SHSPU or 8 kipping HSPU

15 min AMRAP
10 db snatch
10 goblet squats
10 kb swings
5/5 DB c&j

Wednesday
Strict press
6sets x 2 reps @ 85% of 2 RM

Every 2 min – Back squat 10/60, 8/70, 6/75 x 3 sets

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3 rounds:
10 c2b
5 squat snatch
Rest 1:00 and increase weight
3 rounds
10 c2b
3 squat snatch

Thursday
Emom x 5 rds
Bench press- 10,8,6,4,2
Farmers carry – AHAP
3 wall walks or 20 ft hs walk

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5 rounds
18 calories
12 Thrusters

Friday
Clean + hang clean + jerk to max

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Partner- 1 works, 1 is on a machine (endurance pace)
25 min AMRAP
Cindy

**Two scores – rounds of Cindy and calories