BARBELL CLUB (AM)
- Barbell Only Warm-Up, In 5min:
Sn. Press + OHS + HMS + Sn. Dead 10ea
Sn. PP + Sn. Land + Sn. Drop + HPS + Sn. 5ea
Hang Sn. High Pull + HPS + Hang Sn. + Sn. 3ea - In 10min:
2″ Def Snatch Pull -RFH- 3-3-3-*3 - In 10min:
Front Squat -RFH- 3-3-3-*3 - In 15min:
Snatch -MTR- 3-2-1-1-1 - In 10min:
Snatch (-20% of Sn. MTR) 4×1/ of MTR on 20sec clock
Snatch (-30% of Sn. MTR) 6×1/ of MTR on 20sec clock - In 10min:
8-6-4-2-4-6-8
1 Arm Rows
Unbroken DB Weighted Dip 35/25lbs
METCON, In 15min:
“Bear Patch”
For time 4 Rounds of:
3 Rep of each Burpee Deadlift + Hang Clean + Thruster + Rack Thruster @ 155/105lbs without taking your hands off the bar. (L1: 45/35, L2: 96/65, L3: 115/85lb)
30 Double Unders (L1: 30 Single Unders, L2: 60 SUs, L3: 90 SUs)
In 10min:
Flex. Core Work:
3 Rnds
a1. 15 GHD
a2. 10 ea Oblique Dip
a3. 10 Knees to Chest
a4. 10 ea Russian Twist
