Saturday, June 17, 2017

 Barbell class

 15 min warm up on your own.  If you need more time, come early.

(20 Min.) SNATCH: WORK UP TO A  HEAVY SINGLE.

(20 Min.) CLEAN AND JERK: WORK UP TO A HEAVY SINGLE.

 *THIS IS NOT A WEIGHT THAT IS GEARED BY %%% BUT BY FEEL.  CHOOSE CORRECTLY.

 *There should be 0 misses!!!  This is to drill good form with heavy weight,

 *You should get 8-10 moderate-heavy lifts in each 20 min block.

 

 WOD

 3 rounds for time (2 Person teams)

10 Hang Squat Snatch (Rx 135#/95#)(L1 115#/85#)(L2 95#/65#)(L3 75#/55#)

20 Front Rack Lunges(Stationary)(Each leg)(Rx 135#/95#)(L1 115#/85#)(L2 95#/65#)(L3 75#/55#)

30 Shoulder-to-overhead(Rx 135#/95#)(L1 115#/85#)(L2 95#/65#)(L3 75#/55#)

Posted on June 16, 2017 .