Class/Barbell Conditioning

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Barbell Class

Snatch (General Coaching)


Snatch Grip Behind The Neck Strict Press (Pick a weight you can smoothly do 10 reps with and the perform 5 Sets of 10, followed max reps upright row at the same weight.
Rest as needed between sets)

Metcon (No Measure)

Accumulate a 2:00 Active Hang

Accumulate a 2:00 Handstand Hold

Lateral Delt Raises (2 sets of max reps. Use a light dumbbell that allows 15+ reps on first set.)