Friday 150603

Foundry is selling two lifetime memberships... Contact Gene for details.

Regular 9am class on Saturday, July 4th. Wear red, white and blue!

Every minute, on the minute, for 15 minutes:
Snatch x 2 reps
(reset before each rep)
Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%
Minutes 11-15 – 85% or more

20:00 AMRAP:
Run 250m
Row 250m

Competition:
A. Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 65, 75, 85, 90, 90+
B. Snatch EMOM above
C. Every two minutes, for 10 minutes (5 sets):
Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)
Same sets and reps as last week…you MUST increase your weight in every set from what you did last week.
D. Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 3111
Rest as needed
Stationary Dips x 30 reps
Rest as needed
OPTIONAL Additional Conditioning Session
Three rounds for time of:
100 Calories of AirDyne or Rowing
Run 800 Meters