Strength:
Split Jerk (2 sec pause at bottom of dip & 2 sec pause in the catch): 5×2
Conditioning (Competition):
For Time:
- 75 KBS (70/53)*
*5 Burpees EMOM (starting with the first minute)
Split Jerk (2 sec pause at bottom of dip & 2 sec pause in the catch): 5×2
For Time:
*5 Burpees EMOM (starting with the first minute)
Choose one of the following options:
A. Back Squat: 5×3 (start at 80-85% 1RM)
B. Back Squat: Find 1RM, then -20% for 2×3
For Time (cap 17:00)
Open Gym today from 10AM – 12PM!
Yoga meets after at 12:30PM!
Snatch
In teams of 2, complete the following with one person working at a time
20 min AMRAP:
Bench Press: (choose one of the following rep schemes)
4 Rounds:
L-Sit Hangs: 3xME
Split Jerk: (choose one of the following rep schemes)
3 Rounds:
Accumulate 2 mins in the bottom of a cossack squat (each leg)
A. Strict Press: (choose one of the following rep scheme options)
B. Strict Pull Ups: 3×10
C. Find a ME L-Sit Hold
10 min AMRAP:
Back Squat: 5×3 (start at 80-85% 1RM
or,
Back Squat: 1RM, then -20% for 2×3 (for those who either didn’t test out last week or would like a second chance)
For Time:
(16 min cap)
Open Gym today from 10AM – 12PM!
Yoga meets after at 12:30PM!
Enter your details below and we'd be happy to show you our rates and explain them in detail!