July 26, 2017 by thao



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Throwback Thursday to the Knapp Brothers 2003

Warm Up: 5 Mins
3 Rounds or 5 Mins
3 Unloaded Barbell Olympic DL
5 Hang Cleans
5 Front Squats

Between Strength Sets Roll Hamstrings w/ KB and Lats w/ foam roller

Strength: 25 Mins
Olympic DL (Clean or Snatch Grip) – 10 Mins
4 x 6-8

Cleans – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in Squat Catch
8 Mins of Clean Repetition @ 50-60% w/ Same Pauses

Metcon: 14 Min
3 Rounds – M.E at each movement every minute
Min 1: Row For Cals
Min 2: Push Up
Min 3: M.E DL (135/95)
Min 4: Box Jump
Min 5: Rest
*Everyone Rests at Same Time*

Elite Competition Class
1) Deadlift 15 mins
10 min EMOM x 2 reps @ 80%

2) Gymnastics
10 mins
4 Min EMOM
2 Min Rest
4 Min EMOM
*Pick a number that is doable but will be difficult to finish the final rounds.

3) Conditioning –
13 Min Cap
For Time:
.5 Mile Run
20 Power Clean and Jerks (205/145) – Need to Average at least 4 reps per minute
.5 Mile Run


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