Team -- Make a decision on how your body feels - Either Prep Day or Training day:
Prep Day:
1k Row - 5 Strong pulls per min, rest at warm-up pace
Outlaw Warm-Up x 3 -- 45/35lbs, 55/45lbs, 65/55lbs
3 rounds:
1 Hang Snatch (185/135#)
2 OHS
3 Burpees over the Bar
4 Box Jumps
5 KBS
6 WB (10ft)
8 Pull-Ups
12 Air Squats
24 Double Unders
Rest 2mins
Training Day:
1) 5 x 50' HS Walk -- Line up and go until you accomplish 5 sets of 50'. Your score is how many attempts it takes you to achieve 50' 5 times.
2) Event 1 "Level" x 3 *Rest as needed between sets*
-- I.e. if you are doing the set of 15 you will do 15 Mu + 15 C&J, rest as needed between efforts. The goal here is to test what you can do fresh, vs. semi-tired, vs. worst case scenario. Practice your game day sets and timing, and practice on the ring height.
3) Complete the Prep Day above in entirety and perform mobility for Saturday.
Friday, May 9, 2014
Tuesday, May 6, 2014
Wednesday, May 7th, 2014
Individual
Prep Day:
1k Row - 5 Strong pulls per min, rest at warm-up pace
Outlaw Warm-Up x 3 -- 35lbs, 45lbs, 55lbs
3 rounds:
1 Hang Snatch (185/135#)
2 OHS
3 Burpees over the Bar
4 Box Jumps
5 KBS
6 WB (10ft)
8 Pull-Ups
12 Air Squats
24 Double Unders
Rest 2mins
Team
If you can arrive by 6:30pm we are going to run through the Hang Snatch and practice some HS walks
Then...
Event 1
Event 4/5
Prep Day:
1k Row - 5 Strong pulls per min, rest at warm-up pace
Outlaw Warm-Up x 3 -- 35lbs, 45lbs, 55lbs
3 rounds:
1 Hang Snatch (185/135#)
2 OHS
3 Burpees over the Bar
4 Box Jumps
5 KBS
6 WB (10ft)
8 Pull-Ups
12 Air Squats
24 Double Unders
Rest 2mins
Team
If you can arrive by 6:30pm we are going to run through the Hang Snatch and practice some HS walks
Then...
Event 1
Event 4/5
Monday, May 5, 2014
Tuesday, May 6th, 2014
Individual:
Rest Day
Team:
1) 3 Rounds:
500m Row
125 Double Unders
Rest 1min
2) Back Squat:
5 @ 70%
5 @ 75%
5 @ 80%
5 @ 85%
3) 5 Rounds:
8 Cals Air Assault
15 Straight Arm, Russian KBS 70/53#
***Rest Elbows/Wrists, Go as hard as you can on these - Lots of mobility pre/post Workout***
Extra Class Work:
Muscle-Up work:
a) 5 x Max Set of MU with 2min Rest in between (If more than 6-7 MU) (If you cannot do a MU work your transitions and do b)
b) 50 Strict Ring Dips for form
Rest Day
Team:
1) 3 Rounds:
500m Row
125 Double Unders
Rest 1min
2) Back Squat:
5 @ 70%
5 @ 75%
5 @ 80%
5 @ 85%
3) 5 Rounds:
8 Cals Air Assault
15 Straight Arm, Russian KBS 70/53#
***Rest Elbows/Wrists, Go as hard as you can on these - Lots of mobility pre/post Workout***
Extra Class Work:
Muscle-Up work:
a) 5 x Max Set of MU with 2min Rest in between (If more than 6-7 MU) (If you cannot do a MU work your transitions and do b)
b) 50 Strict Ring Dips for form
Sunday, May 4, 2014
Monday, May 5th, 2014
Team:
1) E2MOM for 20mins Hang Squat Snatch:
Sets 1, 2, 3 - First attempt weight
Sets 4, 5, 6 - Second attempt weight
Sets 7, 8, 9 - 5lbs above second attempt weight
Set 10 - PR attempt
2) 5 rounds of:
1min on, 1min off:
HS Walk
3) Every 20seconds for 7 rounds complete 7 pull-ups then immediately following do:
7 OHS @ 185/115# Every 2 minutes for 10 minutes (5 rounds).
Individual:
1) 3 rounds:
50 Calorie Row
Rest 2mins
2) Keep the 2min rest from #1 and go into:
15 seconds on, 15 seconds off for 30 minutes (60 rounds) of:
5 rounds (of the intervals) Box Jump Overs
5 rounds Deadlifts 185/120#
5 rounds Wall-Balls
5 rounds Ring Dips
*Total will be 3 rounds through the entire thing, aka you will end up doing 15 rounds of all 4 exercises.*
3) (2) 60ft HS Walks
Extra Class Work:
1) Push Press + Push Jerk + Split Jerk 7 x 1 @ 85% of max PP, work up if you can.
2) Kroc Rows 3 x Max Set/Arm with 100lb/70lb
1) E2MOM for 20mins Hang Squat Snatch:
Sets 1, 2, 3 - First attempt weight
Sets 4, 5, 6 - Second attempt weight
Sets 7, 8, 9 - 5lbs above second attempt weight
Set 10 - PR attempt
2) 5 rounds of:
1min on, 1min off:
HS Walk
3) Every 20seconds for 7 rounds complete 7 pull-ups then immediately following do:
7 OHS @ 185/115# Every 2 minutes for 10 minutes (5 rounds).
Individual:
1) 3 rounds:
50 Calorie Row
Rest 2mins
2) Keep the 2min rest from #1 and go into:
15 seconds on, 15 seconds off for 30 minutes (60 rounds) of:
5 rounds (of the intervals) Box Jump Overs
5 rounds Deadlifts 185/120#
5 rounds Wall-Balls
5 rounds Ring Dips
*Total will be 3 rounds through the entire thing, aka you will end up doing 15 rounds of all 4 exercises.*
3) (2) 60ft HS Walks
Extra Class Work:
1) Push Press + Push Jerk + Split Jerk 7 x 1 @ 85% of max PP, work up if you can.
2) Kroc Rows 3 x Max Set/Arm with 100lb/70lb
Saturday, May 3, 2014
Sunday, May 4, 2014
Individual -
1) E2MOM for 20min:
Sets 1, 2, 3 - 155# Hang Snatch
Sets 4, 5, 6 - 165# Hang Snatch
Sets 7, 8 - 175# Hang Snatch
Sets 9, 10 - 180# Hang Snatch
2) E2MOM for 10mins: 50ft Unbroken HS Walk (if you miss 50ft, try again in the 2mins)
3) 21-15-9-6-3:
Front Squat 125#
Burpee over Bar
Team
Rest Day -- Do something outside of CrossFit, free your mind, have some fun, do something different!
1) E2MOM for 20min:
Sets 1, 2, 3 - 155# Hang Snatch
Sets 4, 5, 6 - 165# Hang Snatch
Sets 7, 8 - 175# Hang Snatch
Sets 9, 10 - 180# Hang Snatch
2) E2MOM for 10mins: 50ft Unbroken HS Walk (if you miss 50ft, try again in the 2mins)
3) 21-15-9-6-3:
Front Squat 125#
Burpee over Bar
Team
Rest Day -- Do something outside of CrossFit, free your mind, have some fun, do something different!
Friday, May 2, 2014
Saturday, May 3, 2014
Individual:
Warm-Up: 30s HS Hold, Walk left on wall, walk right on wall roughly 15'. Kick down and complete 1 Max attempt HS walk with 2 faults.
1) EMOM3:
Complete 24 Pistols
then...
EMOM3:
7/6/5 Muscle-Ups (7 first minute, 6 second, 5 third) *Ring height at 88/82"*
then...
EMOM3:
10 HPC 175/115#
**If you fail to meet any of these minutes you are assessed one penalty**
rest 8 minutes and Complete:
5 Rounds:
7 Strict HSPU UB
8 OHS 205/135 UB
*Sets do not count unless done Unbroken, work on consistency and keeping to strict rest sets*
**Each failure to complete a set unbroken assesses one penalty**
At the end of the day add up your penalties and complete 1 Legless Rope Climb for each penalty.
Team
1) Event 1 done in this order tomorrow - MUs must all be timed, as well as individual rounds.
Kit
Ballin
Jeff
Maria
Hunky & Mirth (simultaneous)
K$ & Mack
*Ring height set to 82", barbell moved after each set and run to end of wall before moving on*
*Rest 2 minutes from the end of your set and complete 1 max attempt at HS walk with 1 acceptable fault. *
2) Event 4&5
*Rest 2 minutes from the end of your set and complete 1 max attempt at HS walk with 1 acceptable fault.*
3) Event 7
*Rest 2 minutes from the end of your set and complete 1 max attempt at HS walk with 1 acceptable fault.*
Warm-Up: 30s HS Hold, Walk left on wall, walk right on wall roughly 15'. Kick down and complete 1 Max attempt HS walk with 2 faults.
1) EMOM3:
Complete 24 Pistols
then...
EMOM3:
7/6/5 Muscle-Ups (7 first minute, 6 second, 5 third) *Ring height at 88/82"*
then...
EMOM3:
10 HPC 175/115#
**If you fail to meet any of these minutes you are assessed one penalty**
rest 8 minutes and Complete:
5 Rounds:
7 Strict HSPU UB
8 OHS 205/135 UB
*Sets do not count unless done Unbroken, work on consistency and keeping to strict rest sets*
**Each failure to complete a set unbroken assesses one penalty**
At the end of the day add up your penalties and complete 1 Legless Rope Climb for each penalty.
Team
1) Event 1 done in this order tomorrow - MUs must all be timed, as well as individual rounds.
Kit
Ballin
Jeff
Maria
Hunky & Mirth (simultaneous)
K$ & Mack
*Ring height set to 82", barbell moved after each set and run to end of wall before moving on*
*Rest 2 minutes from the end of your set and complete 1 max attempt at HS walk with 1 acceptable fault. *
2) Event 4&5
*Rest 2 minutes from the end of your set and complete 1 max attempt at HS walk with 1 acceptable fault.*
3) Event 7
*Rest 2 minutes from the end of your set and complete 1 max attempt at HS walk with 1 acceptable fault.*
Thursday, May 1, 2014
Friday, May 2, 2014
1) Conditioning
9-6-3:
Strict HSPU - Create a box that is 34"x24"
Hang Power Clean @ 160#/110# (Move bar forward 8' each round)
Bar Facing Burpee
** I need STRICT times posted for this in the comments if you are on the Team (or otherwise!) -- These need to be judged (HARSHLY) and have a stopwatch for time**
2) For time:
49 Pull-Ups
7 OHS (185/115#)
** I need STRICT times posted for this in the comments if you are on the Team (or otherwise!) -- These need to be judged (HARSHLY) and have a stopwatch for time**
3) Strict HSPU Work:
EMOM12 -
Max UB Set of Strict HSPU (see what your breakdown point is, try to maintain at least 2-3)
-- Prepare for Team Practice on Saturday at Skulls. We will practice Event 1, Event 4&5, and Event 7.
After Team practice I will shoot an email out showing final pairs and we will stick with that as much as possible - that way everyone will understand who they need to practice with, but much of this is 6-person work. We will try to get together 1 evening this week (which will be decided on Saturday) as well as Saturday and Sunday the following weekend (5/10-5/11, yes I know it is mother's day). Then we will get together for sure on Tuesday morning for a final run through. Time is very tight so if you all can avoid going out of town or making plans as much as possible that would be great, we cannot afford to be missing practices with only 3-4 opportunities now. Right now I know Kit is gone this Sunday, and K$ is gone the following Sunday. Please let me know any other schedule conflicts ASAP.
Extra Class Work:
EMOM 10:
3 Reps @ Bodyweight OHS - If you fail to make 3 reps in the minute, you are done. If your OHS Max is within 20lbs of your bodyweight, scale down.
9-6-3:
Strict HSPU - Create a box that is 34"x24"
Hang Power Clean @ 160#/110# (Move bar forward 8' each round)
Bar Facing Burpee
** I need STRICT times posted for this in the comments if you are on the Team (or otherwise!) -- These need to be judged (HARSHLY) and have a stopwatch for time**
2) For time:
49 Pull-Ups
7 OHS (185/115#)
** I need STRICT times posted for this in the comments if you are on the Team (or otherwise!) -- These need to be judged (HARSHLY) and have a stopwatch for time**
3) Strict HSPU Work:
EMOM12 -
Max UB Set of Strict HSPU (see what your breakdown point is, try to maintain at least 2-3)
-- Prepare for Team Practice on Saturday at Skulls. We will practice Event 1, Event 4&5, and Event 7.
After Team practice I will shoot an email out showing final pairs and we will stick with that as much as possible - that way everyone will understand who they need to practice with, but much of this is 6-person work. We will try to get together 1 evening this week (which will be decided on Saturday) as well as Saturday and Sunday the following weekend (5/10-5/11, yes I know it is mother's day). Then we will get together for sure on Tuesday morning for a final run through. Time is very tight so if you all can avoid going out of town or making plans as much as possible that would be great, we cannot afford to be missing practices with only 3-4 opportunities now. Right now I know Kit is gone this Sunday, and K$ is gone the following Sunday. Please let me know any other schedule conflicts ASAP.
Extra Class Work:
EMOM 10:
3 Reps @ Bodyweight OHS - If you fail to make 3 reps in the minute, you are done. If your OHS Max is within 20lbs of your bodyweight, scale down.
Tuesday, April 29, 2014
Wednesday, April 30, 2014
Mobility - Partner shoulder stretching.
Option 1: Video1
Option 2: Picture #2
Option 3:
Then attempt to Sotts Press for a 2RM first from Snatch Grip
Then attempt to Sotts Press for a 2RM from Clean Grip & Front Rack
#StupidLoose
1) Every 2mins for 10mins:
10 FS @ 195/125#
10 Burpees over Bar
*Scale reps/weights as needed to finish first two rounds by 1:30*
Rest 5mins
2) Every 2mins for 10mins:
1 Legless Rope Climb
200m Sprint
Rest 5mins
3)Every 2 mins for 10mins:
Walking Lunge w/ Axle 115/95# - 1 rig length
Air Dyne 3 cals
Extra Class Work:
1) Every 2mins for 10mins:
1 Legless Rope Climb
200m Sprint
2) Heavy 3 DL (Not too close to failure, form should be flawless).
then...
Set of 5 @ -5%
Set of 8 @ -10%
Option 1: Video1
Option 2: Picture #2
Option 3:
Then attempt to Sotts Press for a 2RM first from Snatch Grip
Then attempt to Sotts Press for a 2RM from Clean Grip & Front Rack
#StupidLoose
1) Every 2mins for 10mins:
10 FS @ 195/125#
10 Burpees over Bar
*Scale reps/weights as needed to finish first two rounds by 1:30*
Rest 5mins
2) Every 2mins for 10mins:
1 Legless Rope Climb
200m Sprint
Rest 5mins
3)Every 2 mins for 10mins:
Walking Lunge w/ Axle 115/95# - 1 rig length
Air Dyne 3 cals
Extra Class Work:
1) Every 2mins for 10mins:
1 Legless Rope Climb
200m Sprint
2) Heavy 3 DL (Not too close to failure, form should be flawless).
then...
Set of 5 @ -5%
Set of 8 @ -10%
Monday, April 28, 2014
Tuesday, April 29th, 2014
1) Hang Snatch: 60% x 3, 65% x 2, 70% x 1, 75% x 1 x 3.
Start a clock with an empty bar and complete:
0-2:00 - 1 Attempt at a Hang Snatch
2:00-4:00 - 1 Attempt at Hang Snatch
4:00-6:00 - 1 Attempt at Hang Snatch
*Pick your own weights, no multiple attempts inside the time, can preload the bar for attempt 2 and 3 if done early*
Rest 2 minutes and complete:
3min AmRap of HS Walks - Max 2 faults. Fault = Less than 5ft walk.
2) Jenny complete:
Nasty Girls V2
Kit/Hunky/Mirth Maria/Ballin/K$ complete:
One Round of Nasty Girls V2. Timed/Judged, SPRINT! If you can do together, tag each other in/out.
Rest 5mins
Complete a second round and compare times.
All others complete:
30 OHS 135/95#
30 CTB
30 DB Snatch 70/55#
30 Box Jumps 30"/24"
Rest 5mins
Complete w/ half reps.
Class Extra Work:
7 sets of:
1 MU + 1 Strict MU Negative + Skin the Cat - For Form
Start a clock with an empty bar and complete:
0-2:00 - 1 Attempt at a Hang Snatch
2:00-4:00 - 1 Attempt at Hang Snatch
4:00-6:00 - 1 Attempt at Hang Snatch
*Pick your own weights, no multiple attempts inside the time, can preload the bar for attempt 2 and 3 if done early*
Rest 2 minutes and complete:
3min AmRap of HS Walks - Max 2 faults. Fault = Less than 5ft walk.
2) Jenny complete:
Nasty Girls V2
Kit/Hunky/Mirth Maria/Ballin/K$ complete:
One Round of Nasty Girls V2. Timed/Judged, SPRINT! If you can do together, tag each other in/out.
Rest 5mins
Complete a second round and compare times.
All others complete:
30 OHS 135/95#
30 CTB
30 DB Snatch 70/55#
30 Box Jumps 30"/24"
Rest 5mins
Complete w/ half reps.
Class Extra Work:
7 sets of:
1 MU + 1 Strict MU Negative + Skin the Cat - For Form
Sunday, April 27, 2014
Monday, April 28th, 2014
1) Oly:
Tabata Squat Snatch at 135/95#
Rest 2mins
Tabata Power Clean + Push Jerk 155/105#
2) MetCon:
250m Row
9 Thrusters 95/65
9 HSPU
500m Row
15 Thr
15 HSPU
750m Row
21 Thr
21 HSPU
1000m Row
Class Extra Work:
Tabata Squat Snatch at 135/95#, then 40 HSPU for time immediately after tabata.
Tabata Squat Snatch at 135/95#
Rest 2mins
Tabata Power Clean + Push Jerk 155/105#
2) MetCon:
250m Row
9 Thrusters 95/65
9 HSPU
500m Row
15 Thr
15 HSPU
750m Row
21 Thr
21 HSPU
1000m Row
Class Extra Work:
Tabata Squat Snatch at 135/95#, then 40 HSPU for time immediately after tabata.
Saturday, April 26th, 2014
Skulls:
10 Deadlifts (295/205) w/ Axle
20 T2B
10 C&J (205/115) w/ axle
20 CTB
10 Snatches (115/75) w/ axle
20 Muscle-Ups
Casual 15mins to establish max:
1) Weighted Pull-Up
2) Weighted Ring Dip
3) L-Sit for time
End w/ Ski/Row/Dyne + OH Carry complex.
10 Deadlifts (295/205) w/ Axle
20 T2B
10 C&J (205/115) w/ axle
20 CTB
10 Snatches (115/75) w/ axle
20 Muscle-Ups
Casual 15mins to establish max:
1) Weighted Pull-Up
2) Weighted Ring Dip
3) L-Sit for time
End w/ Ski/Row/Dyne + OH Carry complex.
Wednesday, April 23, 2014
Thursday/Friday - April 24/25, 2014
Thursday -- Complete Rest
Friday -- For those going out of town/needing early scheduling:
1) Oly/Strength:
Oly Total:
3 Declared attempts at Snatch -- No more than 4mins between lifts (max 15mins to warm-up)
3 Declared attempts at C&J -- No more than 4mins between lifts (max 15mins to warm-up)
*Strict cap on attempts, no additional lifts may be done after 3rd attempt*
then...
Back Squat -- 70% x 5, 75% x 5, 80% x 5, 5RM (2 attempts if necessary)
2) Conditioning:
With a 12 minute running clock complete:
6min AmRap:
10 Stone-to-Shoulders (180/115)
10 Burpee Box-Jump-Over (20")
*No Rest*
6min AmRap:
30 DB Push Press (35/25#)
200m Sprint
Friday -- For those going out of town/needing early scheduling:
1) Oly/Strength:
Oly Total:
3 Declared attempts at Snatch -- No more than 4mins between lifts (max 15mins to warm-up)
3 Declared attempts at C&J -- No more than 4mins between lifts (max 15mins to warm-up)
*Strict cap on attempts, no additional lifts may be done after 3rd attempt*
then...
Back Squat -- 70% x 5, 75% x 5, 80% x 5, 5RM (2 attempts if necessary)
2) Conditioning:
With a 12 minute running clock complete:
6min AmRap:
10 Stone-to-Shoulders (180/115)
10 Burpee Box-Jump-Over (20")
*No Rest*
6min AmRap:
30 DB Push Press (35/25#)
200m Sprint
Tuesday, April 22, 2014
Wednesday, April 23, 2014
1) Oly:
EMOM15 - Running Clock:
0-5:00 - Power Snatch 70% (75% for women) (weight stays on bar) x 4 Reps
5:00-10:00 - Squat Snatch x 3 Reps
10:00-15:00 - Power Snatch + Squat Snatch
2) Conditioning:
5 Rounds of:
5 Cleans 205#/145# (power or squat)
5 P-HSPU (45+25+Abmat)
rest 5mins
75 HR Push-Ups for time
*EMOM complete 15 WB (20/14# - 10ft target for all) *
Extra Class Work:
5 Rounds of:
5 Cleans 205#/145# (power or squat)
5 P-HSPU (45+25+Abmat)
EMOM15 - Running Clock:
0-5:00 - Power Snatch 70% (75% for women) (weight stays on bar) x 4 Reps
5:00-10:00 - Squat Snatch x 3 Reps
10:00-15:00 - Power Snatch + Squat Snatch
2) Conditioning:
5 Rounds of:
5 Cleans 205#/145# (power or squat)
5 P-HSPU (45+25+Abmat)
rest 5mins
75 HR Push-Ups for time
*EMOM complete 15 WB (20/14# - 10ft target for all) *
Extra Class Work:
5 Rounds of:
5 Cleans 205#/145# (power or squat)
5 P-HSPU (45+25+Abmat)
Monday, April 21, 2014
Tuesday, April 22nd, 2014
1) Jerk Grip OHS -- Warm up to 70% of last weeks 3RM and complete 5x5 - If you can try a squat jerk into the first rep.
2) 500m Row
10 Muscle-Ups
250m Ski
20 Pull-Ups
250m Ski
20 Pull-Ups
250m Ski
10 Muscle-Ups
500m Row
3) Tabata Double Unders -- Every break = 1 penalty. At the end of the Tabata calculate up your penalties and complete 10 Burpees per Penalty.
Extra Class Work:
EMOM10 - 2-5 Muscle-Ups -- Whatever you can do or maintain for the entire ten minutes. Does not need to be unbroken, but complete the same number each minute.
2) 500m Row
10 Muscle-Ups
250m Ski
20 Pull-Ups
250m Ski
20 Pull-Ups
250m Ski
10 Muscle-Ups
500m Row
3) Tabata Double Unders -- Every break = 1 penalty. At the end of the Tabata calculate up your penalties and complete 10 Burpees per Penalty.
Extra Class Work:
EMOM10 - 2-5 Muscle-Ups -- Whatever you can do or maintain for the entire ten minutes. Does not need to be unbroken, but complete the same number each minute.
Sunday, April 20, 2014
Monday, April 21, 2014
1) Gymnastics
10 minute AmRap:
1 Legless Rope Climb
10 T2B
2) Conditioning:
50 Back Squats (135/95)
40 KBS (96/70)
30 STO
20 KBSn *Alternating*
10 Front Squat
5 KB OHS (5 per arm)
***If you need to scale the OHS or Snatch KB weight, do so separately. Still swing the heavy bell. I want you to test what you are capable of on these movements comparatively to the DB snatches and DB OHS we have been doing. This should test you very hard - choose your weights wisely, make it something you can do but on the upward limit of failure. Don't be stupid though, if you fail more than 2-3 attempts you picked the wrong weight.***
If you have a group of 2-3 (no bigger than 3) treat this as a Relay, "For Time" event - Once Partner 1 finishes his/her KB Snatches, Partner 2 can begin on the 50 Back Squats. Rest until all partners have finished, then...
Repeat w/ Reps as: 25, 20, 15, 10, 5, 3/arm.
3) Oly:
EMOM 8 complete:
5 TnG Squat Snatches 135/75
Extra Class work:
10 minute AmRap:
1 Legless Rope Climb
10 T2B
Then...
30 Strict Pull-Ups for form.
10 minute AmRap:
1 Legless Rope Climb
10 T2B
2) Conditioning:
50 Back Squats (135/95)
40 KBS (96/70)
30 STO
20 KBSn *Alternating*
10 Front Squat
5 KB OHS (5 per arm)
***If you need to scale the OHS or Snatch KB weight, do so separately. Still swing the heavy bell. I want you to test what you are capable of on these movements comparatively to the DB snatches and DB OHS we have been doing. This should test you very hard - choose your weights wisely, make it something you can do but on the upward limit of failure. Don't be stupid though, if you fail more than 2-3 attempts you picked the wrong weight.***
If you have a group of 2-3 (no bigger than 3) treat this as a Relay, "For Time" event - Once Partner 1 finishes his/her KB Snatches, Partner 2 can begin on the 50 Back Squats. Rest until all partners have finished, then...
Repeat w/ Reps as: 25, 20, 15, 10, 5, 3/arm.
3) Oly:
EMOM 8 complete:
5 TnG Squat Snatches 135/75
Extra Class work:
10 minute AmRap:
1 Legless Rope Climb
10 T2B
Then...
30 Strict Pull-Ups for form.
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