** New Year's Schedule**

31st - no 645 pm class.  

New Year's Day - Only Class at noon.

 

5 Sled pulls, 2 full rope lengths

*no turning the sled, Slowly walk it back to the start position

-then- 

5 times through.  

Each time, for time (rest as needed):

10 Front squat @ 50%(ish)

14 Pistols, alternating

18 Ball over shoulder @ 100/80/50

 

Level III and Level II

as Rx'd

 

Level I

10 Front Squats with focus on technique, empty bar. 

14 Walking Lunges (holding a 10 lb plate)

18 Ball over Shoulder @ 40/30/20

 

Competitor Homework

EMOM for 10 Minutes

First 5 minutes

5 power snatches @ 135/95

Last 5 minutes

3 power snatches @ 165/115

* perform each set as fast as possible.   

-then-  

Back Squat  

2-2-2-2-2-2 @ 80%, rest as needed.  

 

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