October 3 2014

skills warm up

emom 6 min (in pairs) Box jumps (for recycle) 20/16 and 3 kipping/butterfly pullups

a.max chins (if less than 3 rm)/ ring rows x3 or weighted chin ups 3×3

b.15 minutes to find:

beg power clean 5×3

int 5×1 Hang Clean & Jerk

c. courtesy cf dynamite (15  min cap)

10 – 1 TTB
1 – 10 Wallballs 12/9
3 Burpees EMOM

Oly Class (6 pm only)

a.Snatch drill

b.snatch complex

c. full snatches

Hulk-Mode-Friday-300x300


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