August 30, 2017 by thao



Kody and Kyle will be absent from classes until Tuesday while in Austin, Tx. Enjoy the week and Labor Day from the Knapp “Brother Bros”!

Warm Up: 5 Mins
Burpees to a song – Coach’s choice

Gymnastics Technique / Strength:
5 Mins
5 Min EMOM of:
1-8 MU – Continue climbing every week, even if its only for 1 set.
Or 5-10 Dips (Hardest Variation Possible)

Olympic Technique and Repetition: Jerk – 13 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause in Split Catch
8 Mins to complete
3 x 5 Split Jerks @ 60-70% w/ 2 sec pause in Split. Increase load each set if possible

Open Workout 15.1: 9 Min AMRAP
15 TTB
10 DL (115/75)
5 Snatch (115/75) or Ground to OH

Elite Competition Class
1) Front Squat 15 Mins
10 Min EMOM x 3 Rep @ 70% +10 lbs

2) Clean and Jerks 15 Mins
10 min EMOM x 3 reps + 1 Jerk @ 70% +10 lbs
Hang Squat Clean and Jerk

3) Conditioning

DB Snatches (53/35)
Unbroken Double Unders
…Directly into…
Burpee Box Jump Over (24/20)
Chest to Bar Pull-Ups


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