Wednesday, January 14, 2015

Wednesday. 

We have a midweek treat for you! 

But first great work today on your snatch balances and overhead squats. Very difficult movements and we have seen a lot of progress from a number of different athletes around the gym. 

Come on and check this out... 

With a running clock... 

  • 0:00 - 10:00 - General Warmup
  • 10:00 - 20:00 - 3 rounds (at a conversational pace)
    • 10 - 10m shuttle runs
    • 20 situps
  • 20:00 - 30:00 - 3 rep hang clean 
  • 30:00 - 40:00 - 7min AMRAP
    • 7 hang power cleans
    • 7 over the bar burpees
    • 7 perfect air squats
  • 40:00 - 50:00 - 3 rounds (w/team) - one person at each station
    • 30 secs ME row for cals - 30 secs rest
    • 30 secs ME pushups - 30 secs rest
    • 30 secs MB cleans - 30 sec rest

Great technical work today. Now to give that engine a go. Don't sandbag any of the intervals either. Go hard. (Except the first one... You are free to socialize. A bit.)

- Team 782