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Strength: Front Squat 10 – 10 – 10 – AMAP @ 65% 1RM MetCon: In front of a clock set for 12 minutes with a 135/85 barbell: 1 minute of squat cleans 1 minute of push jerks 2 minutes of squat cleans 2 minutes of push jerks 3 minutes of squat cleans 3 minutes of push jerks Strength Class: Weighted ring row 5-5-5-5-5 Strict Pull Up 2-2-2-2-2 Strict C2B Pull Up 1-1-1-1-1 Strength: Weighted Pull ups Kipping 3-3-3 Strict 2-2-2 Strict C2B 1-1-1 MetCon: 4:00 max Calorie Row 1:00 Rest 3:00 max reps Air Squats 1:00 Rest 2:00 max reps Pull Ups 1:00 Rest 1:00 max rep Push Ups It is the last day of the Paleo Challenge! Stay strong to the end. You can get measured any day this week. Way to go everyone! "All about the Ladies" 10:00 AMRAP Fran 21 Thrusters (95/65) 21 Pullups Grace 15 Clean and Jerks (135/95) Karen 30 Wall Ball (20/14) Elizabeth. 21 Power Cleans (135/95) 21 Ring Dips Diane 21 Deadlifts (135/95) 21 HSPU Isabel In the remaining time…as many snatches as possible (135/95) Score is TOTAL Reps Note: use two bars, one with the Fran weight and one with the Grace weight. 20:00 Skill development. Work on something you need to improve on. If you don’t know, just ask a coach. Lifting Class: OH Squat 3-3-3-3-3 Hang Squat Snatch 2-2-2-2-2 Full Squat Snatch 1-1-1-1-1 |
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