Fitness:
A. 1 Front Squat OTM
Start at 65%.
Men Increase by 5kg per set, Women by 2.5kg per set.
Once you get to 90%, feel free to build in smaller increments,
*10 min time cap. Do not fail any reps, if you do don't continue.
*If you aren't aware of %s, start at something easy and then build.
B. 4 rounds for time:
200m DB Suitcase Carry (22.5/15kg)
15 alt DB Hang Power Snatch (22.5/15kg)
10 Strict Chin Ups
*20 min cap
Performance:
See Fitness Weightlifting:
(0 - 5 min)
Every 30 seconds for 5 minutes: 1 Snatch High Pull @ 50-60%
(5 - 20 min)
Power Snatch + Overhead Squat: Build to 80% and do 3 singles. Focus on speed and positions.
(20 - 30 min)
Clean Pull OT2M
2 x 90%, 95%, 100%, 105%, 100%
(35 - 45 min)
C. 1 Front Squat OTM
Start at 65%.
Men Increase by 5kg per set, Women by 2.5kg per set.
Once you get to 90%, feel free to build in smaller increments,
*10 min time cap. Do not fail any reps, if you do don't continue.
*If you aren't aware of %s, start at something easy and then build.
if you did this in class:
5 x 5: Seated DB Press
Sweat:
For time: 1000/800 Calorie C2 Bike In Pairs
Swap working partner every minute
*Non working partner in the recovery minute to complete 7/6 Calorie Ski.
Compare to 7/10/24
Mike F & Chris: 56.53
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