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.

400 meter run
1 min rest

8 rounds

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Deadlift - one rep max 1 RM

AMRAP in 15 minutes of:
1 Pistol Right Leg, 1 Pistol Left Leg, 1 HandStand Push-up
2 Pistols Right Leg, 2 Pistols Left Leg, 2 HandStand Push-ups
3 Pistols Right Leg, 3 Pistols Left Leg, 3 HandStand Push-ups
....and so on until 15 minutes has elapsed.

result - 10 rounds, scaled