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Saturday, December 17, 2016

16
Dec

Saturday, December 17, 2016

Barbell Club
A.) Every 90 seconds for 12 minutes
3-Position Snatch 65%-80%
Floor,Mid, High

B.) For time:
5 Hang Squat Cleans @ 65%
-Rest 2 minutes-
4 Hang Squat Cleans @ 70%
-Rest 2 minutes-
3 Hang Squat Cleans @ 75%
-Rest 2 minutes-
2 Hang Squat Cleans @ 80%
-Rest 2 minutes-
1 Hang Squat Clean @ 85%
Team Saturday
Teams of 2
5 minutes to build up to a heavy 2 rep Zercher Squat (Combined total)
-Rest 5 minutes-
5 minute AMRAP of:
10 Calories
10 Burpees (synchronized)
10 KB Single-arm Squats 53/35#
-Rest 5 minutes-
-5 minute AMRAP of:
10 Sumo Deadlift High-pulls 75/55#
10 Alternating Step-ups (Holding 45/25#; 10/10)
Run to the cone & back (Holding 45/25#)

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