Seth the Sloth
Alternating EMOM
Even minutes
Bar Complex
1 Power Snatch +
1 Back Squat +
1 BTN Push Jerk +
1 OHS +
1 Front Rack Rev Lunge/Leg
Odd minutes
:30 AMRAP Pull-ups
Add weight each round to heavy complex
2 scores - 1- Highest successful complex wt
2- Total pull-ups
Strength
Snatch
CUSTER 20/15 Calorie Echo Bike 15 Handstand Push Ups 10 Deadlifts (225/155) -rest 3:00- 20/15 Calorie Echo Bike 5 Strict Handstand Push Ups 20 Deadlifts (225/155) 5 Strict Handstand Push Ups Rest 3:00
LUCY 3 sets AMRAP 5 Minutes 2 Power Clean (165/125) 4 Burpee Pull Ups 6 Box Jump/Step Down (30/24) 8 Wall Ball (20/14) (11/10ft) 10 Push Ups -rest 3 minutes between sets- STRENGTH 1 Front Squat + 1 Pu
Saturday is our in-house competition....Here are some details Doors will Open at 6:00 am. If you want to work out but can't stay for the competition, you are welcome to come and get it done. Set-up