0-15:00 -
EMOM10 - 1 Squat Snatch (w/ 3s catch hold), 2 Sn Balance. Begin at 60% and go up as needed/desired based on form and balance.
EMOM4 - 1 Squat Snatch - Build up to a heavy 1 - no fails in this 4 minutes or you are done. YOU'RE DONE! (JOHN!)
15-30:00 --
Tommy V Group -
EMOM12 - 3-4 Muscle-Ups
MU/SC Group -
EMOM 12 - 2 Rope Climbs
30-45:00:
12min AmRap:
3 Burpee Pull-Ups
6 FS @ 185/125 - From Ground
9 Ring Dips
45:00-60:00:
With a team of 3 complete max calories on the AirDyne, and Max WallBalls as a team. Score is total reps completed of calories + WB reps in the 15 minutes. Break up / strategize however you like.
60-70:00: Give out lots of compliments, smile & have fun! Great weekend.
The brothers Sans leading the group warm-up
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ReplyDeleteDid this today. Felt pretty good today
ReplyDeleteSnatch: 10 EMOM, 145 to 165
4 EMOM, hit 205 pretty easy, missed
215. It's the best my snatch has felt in
weeks.
MU EMOM: 3 per minute for 15 minutes.
12 min AMRAP. Did the FS from the rack (bruised clavicle) got 4 rounds and change
Wallball/Airdyne: lost track.
Fun workout.