Barbell Class 10/5/2019

    15 min warm up on your own.  If you need more time, come early.    
(12 Min)    1: Snatch Push Press + Snatch Balance + OHS + Snatch Balance: (1+1+1+1) x 5    
(10 Min)    2: 5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”): 5×2. Don’t take the weight too heavy if you can’t maintain perfect positions! Pause for 2 seconds at each spot.    
(12 Min)    EMOM for 10 min (5 “working” sets):    
                    Odd Minutes: 3 High Hang Snatches    
                    Even Minutes: 3 Tall Box Jumps    
(11 Min)    3 sets:     1 ring dip + 1 Knee Raise on Rings x 5 reps.
                                    KB Side Bends x 20 each side. Slow and controlled.
                                    Forearm plank x 30 seconds.

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CFBY 10/5/2019

    3 Person teams                
    18 Min AMRAP
20    1 Arm DB Overhead Walking Lunges    (Rx 50#/35#)(Rx Masters 35/20)    (L1 35#/20#)    (L2 25#/15#)    (L3 15#/10#)
10    Burpee Box Jump over    (Rx 24"/20")(Rx Masters Step-ups allowed)    (L1 20"/16")    (L2 16"/12")    (L3 12"/8")
    *Each person on a differetent movement                
    *Switch when everyone is done with their movement                

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AB 10/5/2019

5 Rounds    
1 Min    Moderate
30 Sec    Hard
2 Min    Moderate-25%
30 Sec    Hard
2 Min    Rest

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