Saturday 11.04.17

Members | Monquie | Rhyana

8:00am Strength and Skills Class:

Strength:  Clean and Jerk
On the Minute x 9 (3 Rounds)
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 76%
Minute 2 – 81%
Minute 3 – 86%

Rest 2:00

On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
Minute 1 – 86%
Minute 2 – 88%
Minute 3 – 90%

Skills: Gymnastics Conditioning
5 Rounds:
:60 seconds Light Row
40% of Max Kipping HSPU

9:30am Class:

Teams of 2:

With a running clock…

0:00-10:00

100/80 calorie row

into…. (at the 10min marker) 10:00 – 20:00

AMRAP 8: *partner switch every minute.
Burpee Box Jump Overs (24/20)
On the Minute: 7 Deadlifts (225/155)

Into… (at the 20:00 marker) 20:00 – 30:00

3 RFT: *divided reps however.
20 Power Clean and Jerks (175/115)
20 C2B pull ups

Time cap: 30min