8:00am Workout of the Day
AMRAP 21, in teams of 2:
14 synchro hang power clean (115/80)
21 box jump (24/20)
14 synchro front squat (115/80)
21 burpee
The barbell movements shall be performed synchronized (teams will need 2 barbells). Box jumps and burpee reps can be split up between partners.
Synchronization Standards:
Hang power clean – partners shall be in-sync in the front rack position standing tall
Front squat – partners shall be in-sync at the top of the squat (standing tall)
9:00am – 11:00am Open Gym
Please note there is no barbell class today. Instead, there will be open gym from 9-11am. A barbell workout is below.
A. Snatch Complex
Snatch pull + hang snatch + snatch (1+1+1)
Build to a heavy set
[15:00]
B. Behind-the-Neck Press/Jerk
BTN push press + BTN split jerk (2+1)
Snatch grip, from rack. Build to a heavy set.
[10:00]
C. Overhead Squat
3-rep overhead squat, from rack
Build to a heavy set
[15:00]