A.
Muscle Snatch
3, 3, 3, 2, 2, 2
*Build into a heavy set of 2. 2min rest between sets
B.
Front Squat
Build into a 5RM, then:
4×5 @ 90% of 5RM
Rest 2min between sets. Aim for 5-10lbs heavier than last week
C.
3 Rounds NFT of:
8 Scapula Push-ups
8 Supine Ring Rows
8 Seated Dumbell Press (AHAP)
*Keep core locked down on seated dumbbell press; no arching the back. Link for scapular push-ups below
https://www.youtube.com/watch?v=iY9Vuo27pCs
D.
4 Rounds:
30sec ME Burpees
90sec rest
-rest 3min, then-
4 Rounds:
30sec ME Thrusters (95, 65)
90sec rest
*record score for each round of thrusters and burpees
Brett Moore says
A- 75,95,105,115,120,125
B- 5rm @250, 4×5 @225
C- complete, 35 lb db
D- burpees- 13,13,12,12. Thrusters- 10,10 10,8
chris redden says
A. 75,85,95,105,115,125
B. No go
C. 35lb db
D. burpees 15,15,15,14 Thrusters 13,11,11,10
Old DB says
A.) 85, 95, 105, 115, 125, 130
B.) 4 x 230
C.) 40 lbs
D.) no go
Case Belcher says
A. 105, 115, 125, 135, 145, 155
B. 245, 225X4
C. Done
D. Burpees 16, 16, 16, 16, Thrusters 11, 10, 10, 11