12-16-16

Limited schedule tomorrow evening because of our weightlifting seminar! There will be NO 4:30 and 5:30 pm classes! Sorry for the inconvenience but we’ll be busy getting uncomfortable. 

Weightlifting 

1) 10:00 (strict 10:00) to establish a 1RM Snatch

*Rest long enough to change plates and start the clock before beginning #2.

2) EMOM for 5:00 (5 total reps) 1 Snatch @ 90% of max from #1

Conditioning 

Open Workout 11.4

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees

30 Overhead squats 120/90#

10 Muscle-ups
*The best score on this, in the Open, was 178 reps by Josh Bridges. That’s 18 OHS into the second round. Best women’s score was 168 by Kris Clever (8 OHS).

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