1.) 8 min amrap
5 Overhead Squat 155/105lb
15 BFB
REST 3 min
4 min ME Clean & Jerk 155/105lb
2.) Back Squat 5 x 5 @ 85%
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
*4.) Snatch 5 x 3 @Hang
*5.) 3 x ME Deficit Handstand Push-up
*6.)Tabata Burpee Muscle-ups, 8 rounds. Rings must be a minimum of 2 above highest reach
*7.) Row 1K
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Amanda Zeamer
3 rds + 9 burpees @ 45#. ME 22 @ 45#. BS @ 105 5x5
Hollow rock and superman extra credit. Snatch extra credit. Mastering the pull up with T extra credit. Also workout with a friend this morning and two classes to teach this afternoon!
10
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Pauly VanderKelen
5 Rds / 23 C&J
5x5 HBBS @ 315# / 3x ME deficit HSPU: 5,6,4 / Tabata burpee MU: 2,2,1,1,1,1,1,1
1
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Robin Mueller
3 rds + 5 OHS, 65#, 22 C&J.
5X5 BS 115#, no where near 85%. Just wasnt feeling it today.
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