Getting dirty at the 9am

Getting dirty at the 9am

Remember this Saturday 5/31 we are having our first annual in house partner competition.  It is $10 total to compete and after we will have a BBQ.  You can sign up via the eventbrite link on our facebook page or at the gym on the blackboard.

Strength:

Snatch
2 sets of 5 reps of muscle snatchs (light)
2 sets of 3 reps of power snatchs (moderate weight )
3 sets of 1 rep (full snatchs) heavier weight 80%+

* touch and go on muscle and power snatchs

*all start from the ground

Conditioning:

1 minute max mus
1 minute max burpees
1 minute max shoulder to oh 155/105

3 minute rest

1 minute max unbroken muscle ups
1 minute max burpees
1 minute max unbroken shoulder to oh 155/105

3 minute rest

5-4-3-2-1
Burpee muscle ups
Shoulder to oh 155/105

* Sub for mus is c2b pull-ups or pull-ups…2 pullups for every muscle up…burpees remain the same