Shoulder Press 5 X 75%, 3 X 85%, 1+ X 95%
Power Snatch
Warm up to 75% then:
75% X 3 TNG Power Snatch EMOM for 6 Min: Share a bar with up to 3 people. All three lift in the same minute.
+
75 Thrusters 95/65
Pay 5 Burpees at the top of each minute until all reps complete.
🙂
Nice rack.
75 Thrusters 95/65
At the top of every minute do 5 burpees. Continue until all reps complete.
30 people in class for Labor Day!
For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters
1 mile run – slow and easy
rest 15 minutes then
21-15-9 reps for time of:
225 pound Deadlift
95 pound Thruster
Beginners, scale your weight (very light) and focus on keeping your back perfectly stable throughout the entire movement. Work on your technique.
Focus on using your legs to “push” the bar from the floor.
If you feel your back start to lose it’s lumbar curve put the bar down and rest until you can complete the movement perfectly.
Nicole Carroll 3:36 (155lb deadlift, 65lb thruster), Michael Giardina 4:01.
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Nice Rack!
Thruster
5-5-5-5-5
Increase weight with each set. Rest as needed between lifts. Try to be explosive coming out of the front squat and use your hips to drive the bar up. Finish with fully locked out knees, hips and elbows.
then
1 Round for time:
50 Double Unders (4 to 1 exchange for singles)
10 DB Hang Squat Cleans (HSC) 50/35 db’s
40 Double Unders
8 DB HSC
30 Double Unders
6 DB HSC
20 Double Unders
4 DB HSC
10 Double Unders
2 DB HSC
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Nice Snatch!
