x Rep Scheme - 5 x 8-10, across @50-60%
x Bench is not the focus for the day, finishing your sets is more about accumulating volume than challenging your strength.
“Not Your Grandpa’s” One Arm Row - AKA. “Kroc Row”
x These puppies are expected to be heavy!!! If you can complete 2 rows without getting your body into it.... then it’s not heavy enough. Feel free to stand on a 45lb plate and use a farmer’s handle so that you can load enough weight.
x Rep Scheme - 5 x 12 across @ 100%+ of your standard one arm row 1RM
13 Minute AMRAP
5 Hang Power Snatch @ 75/55
15 Wallballs @ 20/14
L3: 95/65 & HSPU
Homework - Before the start of the class strength/skill work
50 Unbroken Double Unders, no more than 2 attempts
Snatch - briskly work up to a double Power Snatch at 70-75%
Homework - Anytime
3 Rounds Not For Time:
10 Toes to Bar
15 GHD Situps