P

A. Snatch
4@65%, 4@70%, 4@75%, 2×3@80%, 3×1@85%

 

B. BS: 4@79% before each single
1-1-1 @ 84%, 87%, 90%

 

C. AMRAP [11]:
10 Ring MU
75 DU
10 Squat Snatch (135/95)
75 DU

 

F

A. OTM [10]: 3 OHS. 0:04 hold at bottom of last rep.

 

B. Back or Goblet Squat: (Max reps in 0:20) x 4 rds
Rest 2 min between sets

Athlete chooses the weights. Target around 8-10 reps

 

C. NFT: work for [11]:
10 Pullup or Chin negs
20 Box Step Ups (above knee height)
10 Thrusters
D*. C&J:
3+1@65%
3+1@70%
3+1@75%
2x(2+1@80%)
3×1@85%

E*. 30 HSPU; SIP

 

Please remember to introduce yourself to the new faces at the gym!

 

Athlete Profile: Louise (link)

 

Let’s set some goals for 2017! (link)

 

Lunchtime class offering (link)

 
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