The Knapp Bros will be out of the gym for the rest of the week. Have fun and BE SAFE finishing out Max Out Week!

Freedom WOD Class

Warm Up – 5 mins

2 Rounds
10 DL
10 Power Cleans
10 Strict Press

Row 250 M before or after the above

1RM Testing – 25 Minutes

Clean & Jerk – If still working technique then work the two separately
Deadlift – Flat back!! Technique first

*Work mobility in between sets

Metcon:

10 Min AMRAP:
5 C&J (115/75)
10 T2B

Elite Competition Class – 3/24/18

1. Power Snatch
2 Rounds:
AMRAP :20 Seconds
Power Snatches (155/105)
Rest :40 Seconds
AMRAP :30 Seconds
Power Snatches (185/135)
Rest :30 Seconds
AMRAP :40 Seconds
Power Snatches (205/145)
Rest 1:20

2. Overhead Squat
Build to a Heavy Set of 7 Reps
All repetitions taken from the rack

3. Conditioning
10 Rounds:
200 Meter Trueform/Air Runner
7 Clean and Jerks (135/95)
7 Barbell-Facing Burpees

4. Midline
3 Sets:
40 GHD Sit-Ups
Rest 1:00