150204 Wednesday 1800 & 1915

Athletes,

NO 0900 CLASS!

Because of our amazing Olympic Lifting seminar we are going to happily do an E2MO2M <—Every 2 Minutes you will do the prescribed work.

Also, please be patient as we grow into our new area. The setup will probably change multiple times so don't be surprised if the equipment is moved around every other day. In an effort to maximize space and efficiency we will probably do a couple of variations of our box!

Toes 2 Bar progressive model. This movement comprises moderate-hard gymnastics components and moderate strength component mixed with body coordination. This is a very difficult movement to learn but as with double unders once you start finding your rhythm you will start knocking them out left and right.

Jared – FTCF

A. Progressive Model Toes 2 Bar

B. SWOD
E2MO2M 20 Minutes
Power Clean + Heaving Snatch Balance + Snatch

***Look at the level that you can make it to at least the 7th round!

Start with 65/55lb bars and add:

Competitor
Add 20 Pounds each round
85/115/135/155/175/195/215/235/255
75/105/125/145/165/185…

L2
Add 10 Pounds each round
75/85/95/105/115/125/135/145/155/
65/75/85/95/105/115/125/135/145

L1
Add 5 Pounds each round
70/75/80/85/90/95/105/110/115
55/60/65/70/75/80/85/90/95

C. WOD
"Isabel" Tabata style (8 Rounds 20sec Work/10 Sec Rest)
30 Power Snatches
135/95

For this workout you should be able to do 5 power snatches in 20 seconds and rest 10 seconds. Do a weight that you can do 5 unbroken power snatches!

ilxDX8u

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