New shirts should be here this week!!!! (hopefully)
Class Primer: 4 Min AMRAP
8 Alt. DB Snatch
6 DB Front Rack Lunges
4 Dumbbell Front Rack Squats
100m Run (or 10 cal on any machine)
Technique: E1.5MOMx8
1 Power Snatch plus 2 Squat snatch, start around 60% of your lowest 1RM of the two and build 5-10%(ish) every 2 sets
LeanFit: Alt E1.5MOM- 200m run (scale to 150 or 100 if needed, should be about 1:00 worth of work), 200m row/ski (scale same way as above)
"Death of Me"
4RFT- 16 Min Time Cap
400m Run
50Ft Dumbbell Walking Lunge (100/70)- Regionals standard, alternate arms at 25ft mark
1 ManMaker (100/70)
FrameWork: Scale weight as needed)
LeanFit: Change lunges to front rack
