Sunday, October 21, 2018

Monday

Happy birthday Bernardo. We are so sorry that you are a little banged up right now, but we know that you will bounce back quickly.

Group warm up
Line drills


Strength
Warm up
EMOM for 5 min
1 Clean and Jerk
(starting with 30% of clean and building up to your starting weight for the next section)

Every 2 min for 10 minutes.
1 Full Clean and Jerk (Starting with the finishing weight from the warm up and trying to find a 1RM for the day.)

Metcon
4 min AMRAP
200 Meter run
7 Hang Power Snatches 75/55
7 Toes 2 bar

Straight to...

4 min AMRAP
200 meter run
6 Thrusters 95/65
6 bar jump overs  (both feet leaving and landing)

Straight to...

4 min AMRAP
200 meter run
5 Hang Cleans 135/95
5 Pullups

straight to

4 Min AMRAP
200 meter run
4 deadlifts 185/155

4 Burpee bar touches

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