Thursday- January 01, 2014

NO MORNING CLASS!!!! 

Warm up
In 10 minutes
450m run
Then...
AMRAP
5 knee jumps
5 inch worms
6 Spider-Man's 


"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.



Olympic
-Snatches
(power snatch + full snatch) 
1 rep @ 70%
1 rep @ 75% 
1 rep @ 80%
3 sets after 80% your choice of weight. 

-Clean & Jerk
(power clean + push jerk)
1 rep @ 70%
1 rep @ 75% 
1 rep @ 80%
3 sets after 80% your choice of weight.