As Many Rounds As Possible in 8:00 of,
Double Under, 30 Repetitions (or 50 single jumps)
Dumbbell Snatch (Ground to Overhead), 10 Repetitions (45lb. / 25lb. Alternating Arms)
Rest as needed then,
On a 10:00 Clock (Every 2:00 – 5 Rounds)
Deadlift, 3 Repetitions
Hand Power Clean, 2 Repetitions
Push Jerk, 1 Repetition
Tempo Overhead to Ground, 10 seconds
Note: On the “Bear” complex, work up to the most weight possible by the 5th set. All repetitions must be consecutive for the complex to count. Remember that “slow is pro” on the tempo!
The hometown crew!
Wednesday Special Programs
Krav Maga (Weapon Defense – Advanced Class. 5:30PM – 6:15PM)