I’ll be in for the lunch session and try to get 1 & 2 in.
0745 at the Fred:
A. Quickly work up to a heavy Front Squat
B. Quickly work up to a heavy Snatch Grip Push Press from behind the neck
C. Quickly work up to a heavy Snatch Balance
D. Quickly work up to a banded Snatch pull – loop a resistance band around the bar and stand on it. (The thin red bands at the desk should work.)
1145 at the Fred:
2. “Macho Man”
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
*If you complete 10 rounds, add one rep to each movement for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.
Minute 12 would be 5 of each, and minute 13 would be 6 of each.
– Scale as needed. However, if you don’t get to at least 5 rounds (minutes), scale down again and do 5 more minutes.
Bonus, if you either missed yesterday or are feeling particularly froggy:
3. Gymnastics Benchmark
75 C2B Pull ups for time