SATURDAY 09-07-2018

SATURDAY 09-07-2018
08-06-2018 Admin

BARBELL CLUB

A. SNATCH

1 snatch pull
2 hang snatch
1 snatch

Build to a heavy set of the complex

B. CLEAN & JERK

1 clean
2 front squats
1 jerk

Build to a heavy set of the complex

GI JOZI

LEVEL 1

4 rounds of
10/8 Cal ski erg
15 Russian kb swings (24/16)
15 Ball slams (10/7)
* stagger start if needed

3 min row
3 min DB/KB thrusters (10/5)
3 min burpees
* stagger start tunnel format

5 x 150m sprint
Rest 1:1

LEVEL 2

4 rounds for time
15/12 Cal bike
15 American swings (28/20)
15 Ball slams (15/10)
* stagger start if needed

3 min row
3 min DB/KB thrusters (15/10)
3 min burpees
* stagger start tunnel format

5 x 200m sprint
Rest 1:1

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