Class times as usual: 8, 9 and 10 AM
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8 Round EMOM: 1 Hang snatch from "pockets" + 1 clean from the same position. (Yes, we'll demo in the morning...these drills teach you how to get under the bar quickly after extension/pull.)
-----------------
Series of events:
5 Min AMRAP: 5 Power Cleans 155/105
10 C2B
Rest 5 Minutes
5 Min AMRAP: 5 Snatches 95/65
250 Meter Row
Rest 5 Minutes
5 Min AMRAP: 5 KB Swings 70/53
25 DU's
-------------
13 Rowers...should be able to accommodate everyone. If there's more than 13 in a class...next group will start 5 minutes after the first group.
------------
Bonus: 75 Pushups or 50 Burpees - time them. Rest as much as needed after Wod before performing this.
75 Ab movements of your choice...mix and match. (Slam Balls, pass throughs, T2B's, K2E's, Abmat, V-Ups, GHD's
--------
8 Round EMOM: 1 Hang snatch from "pockets" + 1 clean from the same position. (Yes, we'll demo in the morning...these drills teach you how to get under the bar quickly after extension/pull.)
-----------------
Series of events:
5 Min AMRAP: 5 Power Cleans 155/105
10 C2B
Rest 5 Minutes
5 Min AMRAP: 5 Snatches 95/65
250 Meter Row
Rest 5 Minutes
5 Min AMRAP: 5 KB Swings 70/53
25 DU's
-------------
13 Rowers...should be able to accommodate everyone. If there's more than 13 in a class...next group will start 5 minutes after the first group.
------------
Bonus: 75 Pushups or 50 Burpees - time them. Rest as much as needed after Wod before performing this.
75 Ab movements of your choice...mix and match. (Slam Balls, pass throughs, T2B's, K2E's, Abmat, V-Ups, GHD's
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