A) Mobilize & warm up With a running clock… B) At time=0:00 2 RFT 30 deadlifts (185/135) 20 bar facing burpees 10 muscle ups (scale=10 strict pull up + 10 strict dip) *rest until… C) At time=20:00 3 RFT 400m run 20 t2b 10 back squats (225/155) *class ends at time=40:00 D) We’re thinking of
A) EMOM 16 Minutes 1-3: 3x power snatches @60%1RM -rest min 4- Minutes 5-6: 3x power snatches @70%1RM -rest min 7- Minutes 8-12: 3x power snatches @80%1RM -rest min 13- Minutes 14-16: 1-2x power snatches @90%1RM B) Front squat 6 x 4 @80%1RM
A) Power clean 3RM touch & go power clean B) 5RFT 3 power cleans, 275/185# 20 toes to bar 1 minute rest