3 rounds not for time – just practice, should feel easy other than that these moves just kind of suck:
6/side 1-arm DB snatches, 50/35
3 DB thrusters, 50/35
3 DB squat cleans, 50/35
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A. Squat snatch, build quickly to a single @ 85% 1RM, then complete 3-6 reps according to feel at that weight – no misses, rest as needed less is more…
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Every :60 for 10:00 (complete each round as quickly as possible, resting any remaining time in the minute… if you do not complete any round within :60, then continue on by treating the remainder of the 10:00 as a “for reps @ 80-90% effort” piece) – our class has this as well, do you best to coordinate with their start time if at all possible:
5 CTB pull-ups
10 hand-release push-ups
15 air squats
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For time:
50 row calories
50 burpees
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Nothing! Although today may not have felt like it, this week will be be a small de-load before the Open, with only a couple pieces intended to be “tough” (today’s row/burpee). Stick to the plan, you’ll come out on the other side ready to roll…
Post result to comments.
SCHEDULE NOTICE: next Saturday, 02.18.17, we will only be having a single class @ 0900 and the gym will be closed from 1000-1600 as we host a MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/)
