16 May 2015

 

Running Club 8am at St Mary’s College Track
Strength: Single Leg Deadlifts
Skill: Pose Running
15 min AMRAP 100m work, 100m recovery

Olympic Lifting 8:30am and 1pm
1) Clean + Push Press, work to heavy in 4 or less sets
2) Clean + Push Jerk, work to heavy in 4 or less sets
3) Clean and Jerk, work to heavy in 3 or less sets
4) Clean Deadlift (as percent of clean) 95% x 3, 100% x 3, 100% + 10lbs x 3

Competition Class 9:30am and 2pm
1) Speed Thruster Ladder
Teams have 7 mins to get through ladder, score = total weight lifted by team. 8 burpee buy in.
2) “Short Fat Nancy” 3 RFT: 400m run, 15 OHS (135/95#)