Oly:
Running on a reverse tabata clock (:10 on, :20 off) complete:
5 rounds of 2 Power Clean @ 155#/105#
5 rounds of 1 Power Clean + 1 Squat Clean @ 185#/125#
5 rounds of 1 Squat Clean @ 205/135#
5 rounds of 1 Squat Clean @ 235#/160#
Skill:
AmRap10:
2 Legless Rope Climbs
4 Strict Ring Push-Ups (feet highly inverted)
6 OH DB Squats (70/55#)
8 Triple Unders
Conditioning:
Complete 50 DB Thrusters for time (65/45#)
*EMOM complete 5 burpees, begin with a set of burpees*
Class extra work:
Chose one of the three pieces above to complete after class - Look at it like this:
If you are a ninja do Oly
If you are a beast do Skill
If you need cardio/intensity work do Conditioning.
Oly:
ReplyDeleteDone-no misses-able to do everything in the right timeframe
Skill:
2+6
all triple unders were singles
I thought the push ups were pretty hard
Conditioning:
16:59
Mental DISASTER!!!!!!
MetCon: 7:50...brutal
ReplyDeleteOly:
ReplyDeleteHit all cleans in the allotted time.
235 felt really good today
Skill:
3 rounds
Conditioning:
12:25
This was just awful. Right shoulder stability is much worse than my left.