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February 9, 2016

Week in Advance - 02-08-16

Open Prep Week 6


Front Squat + Thruster+ Jerk -

from Rack build to max in 15 minutes

16 min EMOM

Min 1: 8 Hang Power Cleans 135/85RX 175/105RX+

Min 2: 10 Box Jump w/ step down 24/20 RX/RX+



100 double under25 power snatch 75/55 RX 115/75 RX+45 Bent Over Rows 75/55 RX pull up RX+


100 double under20 power snatch 95/65 RX 135/95 RX+30 Pull Ups RX C2B RX+


100 double under15 power snatch 115/75 RX 155/105 RX+15 C2B RX bar muscle up RX+


In 15 minutes

Floor Press - build to max for day w/ 2 sec pause with triceps on floor

Conditioning -we have 4 rowers, divide class evenly

"Row to the Core"

3000m Row - partners switch every 500m, partner(s) plank while other is rowing. When plank can not be maintained partner does burpees with remaining time until switch


OHS- build to 5 rep max

Death by "T2B"

*scale to seconds in hanging L-sit or hanging knee raise

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