8:30 arrival, 9:15a Start time:
1) 0-20:00:
EMOM14 -
Odd -- Sled Drag (inside) w/ (4) 45s on for Guys, (4) 25s for Girls
Even -- 20 Air Squats + 8 Burpees
2) 15:00-35:00:
EMOM15:
1 Pocket Snatch + 1 Hang Snatch - Begin @ 40-50% Max and build each set. If you fail drop back 15-20lbs and hit the remainder of your sets.
3) 35:00-50:00:
At the weight you ended with at Snatch complete:
30-20-10:
Deadlift
HSPU
AA Cals (Girls do 20-15-10 Cals) - *If you missed Saturday, row instead.*
*Cap at 12mins*
4) 50:00-Finish:
75 Front Rack BB Lunges - These may be walking or in-place Step-Back lunges. (Weight should be set to roughly 65% of your bodyweight on the barbell)
Good one today. Sad I missed both Sansbury brothers. Maybe next month.
ReplyDeleteIt's so good to be back! Thanks everyone for the support on the lunges. I felt the love
ReplyDelete:)
What a wonderful weekend!! First, shout out to Will who was there BOTH days!!!! Second, a little sad we were Sansbury-sassless, BUT Ca$h was there AND I finally got to meet his lady!!! Great weekend!!!! Chelsea, super proud of you! Those lunges were brutal and you showed them what was up!!!!!!
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