January 4, 2013
Reminder that class times this Saturday have been changed to 7 and 8am. The Gym will be closed Saturday at 9am to anyone who isn’t registered for the OLY Weightlifting Clinic. Thanks!
Gold: Power Snatch, Hang Power Snatch 4×2. Then, 3 rounds for time of 3 Power Cleans (50/70), 6 Bar Muscle Up Attempts, 9 Over Box Jumps (20/24)
Silver: Snatch Grip Deadlift and Overhead Squats 4×5. Then, 3 rounds for time of 3 Power Cleans (bar), 6 Chest To Bar Pull Ups, 9 Box Jumps (20/24)
Endurance: Barrier jumps 4×5, 2 x100yd Sled Push (75k).
Men’s S&C: Power Snatch, Hang Power Snatch 4×2 @90%. Then, 3 rounds for time of 3 Power Cleans (65/100), 6 Bar Muscle Ups, Over Box Jumps (20/24)
Competitor: RX, endurance, 4×8 strict weighted pull ups (max effort), Straight bar curls 3×8 max effort.