Note: For the month of September we will continue with the adjusted Friday evening schedule of a class at 4:00 and 5:30, with open gym from 5:00-6:30
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then:
15 OH squats
15 thrusters
15 good mornings
15 snatches
all with a PVC
Snatch Complex (4-4-4-4-4)
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Overhead Squat + 1 Squat Snatch
Complete the complex 6 times, increasing weight each time to a final heavy set. If you have challenges with OH squats or squat snatches, find a comfortable weight and work on technique over 6 sets.
Metcon (Time)
15-12-9
Deadlift @ 255/175lb
HSPU
Rest 3 Min
3 rounds:
12 DB step ups (farmer carry style) @ 50/35lb
3 ring muscle ups
Time cap:
7 mins. for Part 1
6 mins. for Part 2 (16 mins total)
Scale 1:
Deadlift @ 215/145lb
HSPU with mats
DB step ups @35/25lb
9 chest to bar
Scale 2:
Deadlift @155/105lb
Seated DB L-press
DB step ups @25/15
9 banded or jumping pullups