Monday 9/30

Fitness


Front squat

Every 3 minutes for 5 sets

3 reps-building


WOD

"Blue Sky"

12 minute AMRAP

12 hang snatches (45/35)

12 pullups

12 burpees


Performance


Front squat

Every 3 minutes for 5 sets

3 reps-building


WOD

"Blue Sky"

12 minute AMRAP

12 snatches (75/45)

12 pullups 

12 burpees


Competition


Front squat

Every 3 minutes for 5 sets

3 reps-building


WOD

"Blue Sky

12 minute AMRAP

12 snatches (75/45)

6 bar muscle ups

12 bar facing burpees


Notes:

For the strength portion of class we will start with some front squats.  Try to add weight each set and go for a new 3 rep max if you feel good.  For the workout the goal is to keep your rest short and keep moving.  Pick a weight and movements that  will allow you to do big sets on the reps.