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Friday 10.06.2017

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ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Pull-ups
7 x KB Swings
10 x Push-ups
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 5-5-5-5-5

Post scores to comments.

“Two Step”
AMRAP 6:00 of
2-4-6… x Push Press (95/65lbs)
2-4-6… x Pull-ups

Rest 3:00

AMRAP 6:00 of
2-4-6… x Deadlift (225/155lbs)
2-4-6… x Burpees

Notes: For each AMRAP, with reps climbing by 2′s each round (2-4-6-8…etc.) work as high up the ascension ladder as possible before time expires.
 Consider the three minute rest window to be ‘active recovery’ as athletes change their own weights and re-clip their bars before moving into the second AMRAP (as many rounds/reps as possible). Get some, freaks.

Post scores to comments.

Samy Daghir

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