CLASS UPDATE FOR MONDAY, 2/23/15:
All classes for Monday, 2/23 are cancelled.
50 calorie row
10 push jerks* (185#/125#)
40 calorie row
8 push jerks
30 calorie row
6 push jerks
*No split jerks, push presses, or strict pressing. If you do the workout with the weight above but don’t do a “push jerk,” it’s not “as prescribed” (Rx).
5 rounds:
AMRAP for :30 of front squats (155#/105#)
rest :30
AMRAP for :30 seconds of C2B pull-ups
rest :30
AMRAP for :30 of box jumps (30″/24″)
rest :30
AMRAP for 10 minutes:
30 double unders (45 singles)
15 power snatches (75#/55#)
OPTIONAL gymnastic work:
3×10 strict TTB
3xME handstand push-ups
12-9-6
squat clean (135#/95#)
chest to bar pull-ups
2 minutes rest
12-9-6
burped box jumps (24″/20″)
calorie row
7 rounds:
5 muscle-ups
10 overhead squats (95#/65#)
5 hand release burpees
(16 minute cap)
5 rounds:
8 thrusters (115#/75#)
12 toes to bar
OPTIONAL gymnastics work:
3 sets:
ME weighted pull-up (45#/25#)
ME strict HSPU
20 hang squat snatches (135#/95#)*
*if/when the bar touches the ground, do 6 toes to bar
10 minute time cap
OPTIONAL technique work:
10×2 split jerk from behind the neck (60%)