Monday 5/4

Olympic Strength, Conditioning

a) Snatch Ladder: 40s to complete a snatch (any style), 10s transition. First 4 weights are technique bars, next 7 are womens, last few are mens. We’ll designate starting positions for everyone

 

Weights: 35, 45, 55, 65, 75, 85, 95, 105, 110, 120, 135, 145, 155, 165, 175, 185.. (big thanks to those who helped set this up during open gym sunday!)

 

We’ll only have enough time for once through the ladder. We have a lot to do today so we’re all focus and no bs! If you see this post start thinking about which modification/scale you’ll do for the pull ups if you haven’t gotten them yet or cannot do that many that quick, so we’re good to go. Of course we’ll guide you if you’re unsure!

 

Here’s the METCON after:

 

b) Running Clock

0:00-2:00

ME Row for Calories

2:00-4:00

rest

4:00-8:00

AMRAP

15/12 H.R. Push Ups

10/8 TTB

8:00-10:00

rest

10:00-16:00 

3 Rounds

10 Jumping Squats@45/25

5/3 Strict Pullups

… in remaining time row for max meters

 

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