42 burpees
42second plank
42 renegade row
42 cal bike
420 rev jump rope
42 t.a. crunch
42 box jump
42 kb swing
42 sec plank
420m row

30/25/20/15

crab toe touch
ball twist
tricep ext
cauldron
plank to side plank
single leg deads

100 cal bike

10 power clean 115lbs
20 hand release push up
90 singles jump rope
40 burpees
500m row
40 burpees
30 box jumps
20 pull ups
10 power cleans 115lbs

10 sets of 3 overhead squat
3RM 65#
1RM 70#

Class will be at 4:30 Monday:

Skill:
EMOM X 12
A) 30 double unders
B) 2 Hi Hang snatches @ 70-80%

Conditioning:
Part one -
10 Burpees then immediately into a stoplight run

• rest 3 minutes (clock starts when the last person gets back)

Part two -
7 minute AMRAP:
3 Power cleans (135/95)
3 shoulder to overhead
3 pull ups
Continue up 3,6,9..etc in reps until time

Round 9 complete.. 6 cleans into round 12

10 power clean 155lbs
20 hand release push up
90 singles jump rope
40 burpees
500m row
40 burpees
30 box jumps
20 pull ups
10 power cleans 155lbs

Rushfit Core DVD

Overhead Squat 3-3-3-3-3
cash-out -
7 sets (at 70% of your 3RM) for time: Power Snatch x 1 Snatch Balance x 1 OHS x 1 Hang Squat Snatch x 1

3 rep max - 175#

185# - 2 times !!

Clean and Jerk - One Rep Max 1 RM

A- WU- 5 Minute AMRAP of: 5 Curtis P’s curtis p=1 power clean/1 lunge left/1 lunge right/1 push press (75/45)/10 Burpees

B- (Squat) Clean and Jerk- 7 Minutes To 90% + 1/1/1 @ 90%;2-3 Minutes Rest Between Reps

C- HandStand Push Up- 10 Rounds of: 3-5 Fast/Unbroken Reps;45 Seconds-1 Minute Rest Between Efforts

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WU AMRAP - 3 rds + 4 CPs @ 45# (Rx'ed!! Tied for 1st place in the class! BOOYAH)
C&J - @ 70#
HSPU - Piked on box w/ 1 ab mat

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LOVED the Curtis P's. It feels damned good to move weight all over the place and QUICK. Really loving the intense warm ups lately. HSPUs are getting better - today was the first day that I actually feel like something clicked (in a good way, not a dislocated shoulder or anything), and I was actually inverted. Though I did have a pretty sweet wipeout where I tumbled headfirst off the box and landed on my butt. Rockin out.