Adam Hunt: Member of the Month

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
A) 4 x 1 Muscle Snatch + 1 OHS + 1 Hang Snatch
B) Snatch Speed Ladder
"45/35, 55/45, 65/55, 75/65 . . . .
1min to get as far into the ladder as possible
Rest 1min
1min to get as far as possible starting where you left off
Rest 1min
1min to get as far as possible starting where you left off
Rest 1min
EMOM add 10# to your last weight from the ladder until you miss"
C) 3 x 1min AMRAP Squat Cleans 185/125
Rest 1min between AMRAPs

GYMNASTICS

3 Rounds For Time:
12 GHD Sit-ups
60ft HS Walk
10m DBL KB OH Lunge 53s/35s

CONDITIONING

On Assault Bike:
Hold 1000+Watts as long as possible
Spin easy 1min
Hold 800+W as long as possible
Spin easy 1min
Hold 600+W as long as possible
Spin easy 1min
Hold 400+W as long as possible
Spin easy 3min

MetCon

In Teams of 2:

12min to find:
1RM Clean & Jerk

14min AMRAP
20 Deadlifts 225/155
20 Box Jumps 24/20
20 Burpees Over the Bar
*one partner works, one partner rests