Part 1. (20 minutes)

Squat Clean 3 3 3 3 3

Part 2. (8 minutes)

“Randy”

75 Power Snatches (75/55) lbs

for time

Part 3. (10 minutes)

10 Man Makers (35/25)
for time

Part 1. (no time limit)

“Paleo challenge benchmark”

4 rounds for time

400m Run
50 Air Squats.

as soon as you are done move on to part 2

Part 2. (15 minutes)

Snatch Balance

1 – 1 – 1 – 1 – 1 – 1 – 1

as soon as you are done move to Part 3.

Part 3

1000m Row (Time Trial)

As fast as possible

Part 1. (15 minutes)

Bench Press 1 rep max.

Part 2. (20 minutes)

5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

Part 3. (remaining class time)

Muscle Up

Max Unbroken Reps.

If you don’t have unbroken muscle-ups or you do you max unbroken, spend the rest of the time working on your muscle-up.
If you don’t have muscle-ups. The trainer will either have you do Weighted Pull-up, Chest to bar Pull-ups, or Banded Muscle-up or Muscle-up pulls.

Part 1.  (10 minutes)

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Clean, pick load
AbMat Sit-up

Part 2.  (8 minutes)
5 rounds for time of:
5 Deadlifts, 275/185 lbs
10 Burpees

Part 3.  (10 minutes)

Handstand work.
If you have a good handstand, work with a partner to work on freestanding handstands or handstand walks.

OTHER NEWS

No Class this Saturday. we will be hosting the Hearts on Fire Run for BayState Families.
Please come if you can, $25 to run for a good cause, donations will also be appreciated.  

https://www.facebook.com/events/322702037858784/?ref=2

New Open Gym times.  7 AM  Mondays Wednesdays and Fridays,  maybe Tuesdays too.  Adavnced only or with trainer permission.

Part 1. (15 minutes)