Clean jerk clean

Friday 7/24/20

Zoom Friday 8am 9:30am 4:30pm 6pm

“Have you seen my beach ball”
12 min:
Max gun hold
Every 2 min:
10 Plate curls and 10 plate bent over rows
+
In teams of 2:
For time:
200 Thrusters (95/65) or DBs 50/35
Work in 1 min on 1 min off sections until you’re done. Each min starts with a 10/7 calorie or 10 burpee buy in
*Partner A does 10 calories then max thrusters the remainder of the min. Then B does 10 calories and picks up the trusters where A left off. Continue that pattern until you do 200 as a team
*Barbell only = as written
*DB only = as written
*KN only = 200 single arm KB thrusters
*NO EQUIPMENT= 200 burpees over object. 100m run buy in
*If doing it solo. Do 100 thrusters with the same pattern

DBV45
AMRAP 8 min:
1-2-3-4….
Bicep curl
Hand release pushup
@10
AMRAP 8 min:
2-4-6-8-10…
V-up
hollow rock
@20
AMRAP 8min:
3-6-9-12….
power clean
push press
@30
AMRAP 8 min:
4-8-12-16…..
Db snatch
Burpee over DB
@40
AMRAP 8 min:
5-10-15….
Air squat
Situp

If you would like a different workout or one special for the equipment you have please do not hesitate to text me. Ive been getting a lot so its no problem. My number is 925-785-2758. Keep doing your home wods and posting them on the social medias. Everyone loves seeing their gym friends even if its just a clip on insta! Stay active stay sane!

Zoom classes at 8am 9:30am and 4:30pm 6:30pm Mon-Fri. Sat 8am and 10 am. Sunday 8:30am 10:30am for the duration of this shelter at home period. Download the app and join the fun. Even if you want to just watch and chat with friends for a couple minutes!
Meeting code is
684-431-2223. Password is 277276
Seriously. If you’ve been lacking in motivation during this quarantine please try a zoom class. Its just like a regular class and will bring some normalcy to your day

Thrusters build character