OPENS WORKOUT 16.4 @ 10AM A) EMOTM x8 KB Snatch x4-5 B) Push Press 5-4-3-2-1 C)4 RFT 500m Row 20 Wall balls
Read MoreA) Snatch Balance 3-3-3-3 B) 6 Sets Power Snatch TnG x5 C) 60/60 x2 DU P.Clean box Jump KBS
Read MoreA)Snatch Grip DL 2.1 x5 B) EMOTM x10 OHS x4 C) EMOTM x15 1st – AMRAP CGBP @ 155lb/Pushups 2nd – 5 Thrusters (125/75) 3rd – 7-10 unbroken Chest to Bar\Pullup
Read MoreA) 8 EMOTM HSPU x3 B) Front Squat Heavy 3 C1) 5x Front Rack Hold 20 Sec C2)5x Front rack Dips 10 Sec D) “DT” Five rounds for time of: Deadlift, 12 reps Hang power clean, 9 reps Push jerk, 6 reps
Read MoreA)RDL 8-8-8-8 B) 5 Snatch TnG 6 Sets (Rest 30sec b/t sets) C) “Smooth Rock” 4 Rounds 10 Wall Balls/ 10 Burpees 3 Rounds 10 Box Jumps/ 10 KBS 2 Rounds 15 Pullups / 15 Thrusters (95\65)
Read MoreA) Muscle Up Tech or EMOTM x8 B) BTN Split Jerk 2 Sec Pause @ Split C) 15min @ 75% 300m Row 10 Pullups 15 StepUps 15 Pushups
Read MoreWORKOUT 16.3 @ 10AM! 9AM CLASS: A) Banded KBs 30/30 x3 B) Bench Press 5×5 C) 12 mins 4 Farmer Carries 20 Hollow Rock 12 Step-ups
Read MoreA) Muscle Up Tech or EMOTM x8 B) Hang Clean – Heavy Single C) 5RFT 8 Power Snatch 8 Ring Dips D) Tabata Situps
Read MoreA) Snatch Press (Drop while pressing) 5×5 B) 5 Snatch TnG 6 Sets (Rest 30sec b/t sets) C) 6 Rounds 5 Power Cleans (135/95) 5 Front Squats 5 Box Jumps
Read MoreA) Single Arm OHS 3 x 6-8 B) Back Squat 5×5 C)60/60 x2 OHS 65/35 Bar Facing Burpee Row Thrusters DU’s
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