Saturday, 8 April

***0800 Unstructured Lifting***

SQUAT SNATCH

For Time

• 10 reps @ 49%
• 8 reps @ 57%
• 6 reps @ 66%
• 4 reps @ 74%
• 2 reps @ 82%

FRONT SQUAT

6 sets on 2:30

• 10 reps @ 55%
• 8 reps @ 64%
• 6 reps @ 73%
• 10 reps @ 58%
• 8 reps @ 67%
• 6 reps @ 76%

***0900 CLASS***

WARM UP

“SANDY CHEEKS”

Teams of 2, one partner works while one partner rests except for the 200m run which will be completed together

BUY IN: 100 calorie row

3 rounds

• 30 power snatches 95/65
• 30 burpee box jumps 24″/20
• 200m run

BUY OUT: 100 calorie row

***additional work***

Run Conditioning

For Time:

• 800m run, 1 min rest
• 600m run, 1 min rest
• 400m run, 1 min rest
• 200m run, 1 min rest
• 200m run, 1 min rest
• 400m run, 1 min rest
• 600m run, 1 min rest
• 800m run

Skill Conditioning

For time, partitioned anyway you want

• 100 pistol squats
• 50 strict ring dips
• 300ft sled push @ bodyweight