5/20/2019 - Member Appreciation Week!!

M-1: Barbell Thruster 

2:00 Max Reps 

Option A: 155#/105# 

Option B: 115#/75# 

  Option C: 75#/55# 

Notes Athletes should be able to perform a minimum of 16 reps in 2:00. Scale load accordingly. 

M-2: 

Single Arm Strict Press 

4x10/side 

Notes Athletes should build in sets of 10 to a challenging but technical weight, controlling the movement in both directions and pausing at both ends. Repeat for three more sets. 

M-3: 

9 Min AMRAP

A) 10 pull up

      10 push up

      10 butterfly sit-ups

      10 squat

       40 Double Under 

B: jumping pull ups

15 double unders 

C: ring rows 

40 single unders