10/11/17

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Brother Bros Barbell Club is officially Up and Going. Every week we will have 3 days of programming on the new olympic lifting whiteboard. This programming is open to anyone to participate in during Open Gym times.

Warm Up: 5 Min
800 M Run
1 Min Plank

Gymnastics Strength: 10 Mins
5 Min EMOM
1-8 Muscle Ups

Technique / Strength: 10 Mins
Split Jerks – 3×3 w/ 2 sec pause on 3rd rep (70%+)
Or 10 Min Technique

Metcon:  20 Min Cap
3 Rounds For Time:
400 M Run
15 V Ups
15 Burpees
15 TTB

Elite Competition Class
Open Gym – 1,2,3,5 & 4 if time allows
1. Power Snatch -8 mins
(70%/2)3

2. Snatch Pull -8 mins
(90%/2)3

3. Back Squat -12 mins
(80%/5)4

4. Gymnastics Conditioning – 12 mins
4 Sets* of:
4 Weighted Chest to Bar Pull-ups
4 Kipping Chest to Bar Pull-ups
4 Bar Muscle-Ups
rest as needed between sets
*The goal is to complete the entire
giant-set without coming off the bar. Use a
dumbbell between legs and drop weight after
third rep without coming off the bar.

5. Conditioning – ~12 min
4 RFT:
15 Toes to Bar
15 Burpee Box Jump Overs (24/20)