Wednesday 151021

Athletes registered for today's class will get first pick for the Assault bikes. Everyone else will get a substitute exercise. :-)

EMOM for 30:00:
Minute 1: 2 Rope climbs
Minute 2: 10/8 Calories Assault Bike
Minute 3: 10 Overhead Walking Lunges, 95/65#

Competition:
A.
Every 2 minutes, for 12 minutes (6 sets) of:
2-Position Snatch @ 70-80%
(high hang and then 2 inches below the knee – pause for two seconds in each position, and 2 seconds in the receiving position of each snatch)
B.
Every 3 minutes, for 15 minutes (5 sets) of:
Hang Clean + Power Clean + Power Jerk + Jerk @ 70-80% of C&J
C.
“Khufu”
For time:
10 Power Cleans (205/145 lbs)
20 Strict Handstand Push-Ups
30 Alternating Dumbbell Snatch (75/55 lbs)
40 Wall Ball Shots (20/14 lbs)
50 Calorie Row
40 Wall Ball Shots (20/14 lbs)
30 Alternating Dumbbell Snatch (75/55 lbs)
20 Strict Handstand Push-Ups
10 Power Cleans (205/145 lbs)
D.
Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6 reps @ 20X1
Rest as needed
Supine GHD Straight Body Hold x 60 seconds
Rest as needed