8/7/14

Warmup: burgener warmup for snatch movements

A. EMOM 8, 1 power snatch up to 80%, continue to part B without rest

B. E2MOM 10, 1 power snatch up 100% or new PR

C. 1 mile run for time. Don't overthink this. It's only one mile. Come work on your snatches then get your one mile time trial!

D. practice any weakness for remainder of class with a coach

8/6/14

• A. Single Arm DB/KB row 3x10 per arm
• 
  
• B. Teams of 2 or 3
• 
  
• 6 rounds, one partner working at a time
• 
  
• 8 Deadlift (315/225)
• 10 Man Makers (includes thruster!) (55/35)
• 20 HSPU / modified

8/5/14

• A. Floor Press 5-3-3-1-1
• 
  
• B. AMRAP 20
• 
  
• 10 Snatches (95/65)
• 10 Push Press (95/65)
• 30 Double Unders / Lateral Bar hops

8/4/14 - "Helen" (benchmark)

• A. Strict Shoulder Press 5-3-3-1-1-
• 
  
• B. "Helen"
• 3 rounds
• 
  
• 400 M run
• 21 KB American Swings (53/35)
• 12 Pullups
• 
  
• C. Hollow Rock hold
• 3 attempts max effort

8/02/14

• 4 rounds
• 
  
• 15 KB American Swings(70/53)
• 15 Sumo DLHP (70/53)
• 20 Front KB Lunges
• 400 M run