1.) 20 minute AMRAP
10 cal Row
1 Box Jump 36/30″
1 Snatch
then
20 minute AMRAP
10 cal Row
1 Box Jump 36/30″
1 Clean & Jerk
note: let your arms loose on the box jumps. Think about the early bend in your arms during that second pull. Use your hips not your arms. Add load each round and keep your heart rate as low as possible. So, don’t sprint the row.
10 cal Row
1 Box Jump 36/30″
1 Snatch
then
20 minute AMRAP
10 cal Row
1 Box Jump 36/30″
1 Clean & Jerk
note: let your arms loose on the box jumps. Think about the early bend in your arms during that second pull. Use your hips not your arms. Add load each round and keep your heart rate as low as possible. So, don’t sprint the row.
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Alyssa DeNoble
115# pr tie/140# no pr
Free class with Rosa
7
2
Pauly VanderKelen
Snatch: 205# / C&J: 260#
7x3 HBBS @ 315# / Medball squat,sit-up,20m HSW from Tuesday / 3x10 strict shoulder press @ 115#
0
0
Sylvia Christensen
Ec
Snatch 1x2 (60-80%, up to 110#), clean & jerk 1x2 (60-80%, up to 140#)
5
0