Bring a Friend Day at both Lando Locations

 

 

SATURDAY

 

Strength : Power Clean

Find a 4 rep max TnG

 

 

WOD : With a Partner, accumulate a max Power Clean in 10 minutes between the two (best lift of each) after completing the following:

 

12m AMRAP
24 Single Arm KB Thruster (12 each side), 53/35
24 Wall Ball 20/14
7 Wall Climbs

 

then 10 minutes to find max Power Clean

 

 

The Program

 

Early Work (11-12)

 

1. 15 minutes of goat work

 

2a: 4×7 Hang Clean, start at 185/125 and see what you can get to, rest :90
2b: 4×5 Bench Press, pause 3 seconds at chest each rep, rest :90

 

 

Group Work

 

1. Find a 2 rep TnG snatch in 25 minutes

 

2. For Time
9 Squat Snatch 175/125
15 Box Jumps 30/24
9 Muscle Ups
7 Squat Snatch
20 Box Jumps
7 Muscle ups
5 Squat Snatch
25 Box jumps
5 Muscle Ups