80%x3, 85%x3, 90%x3
5 Power Snatch 115/75
10 Barbell Step-ups 20″ 115/75
20 Lateral Burpees
Every 3 minutes, stop whatever you are doing and lock the bar out with a snatch grip for 30 seconds. If you drop the bar it is a 20 burpee penalty to be completed after the workout. The workout will be capped at 20 minutes, so scale the weight accordingly so you can complete it within the cap. This workout is from outlaw crossfit.
Thanks to the 6:30 PM class for handling the big foundations class so well. You guys are awesome because you just made it work and never complained about having to run around a few bars. It’s about putting your head down and getting in the work and I am lucky to have a group that understands that.
The Butt Test, Lift Big, Eat Big – I wasn’t going to put this up because I didn’t want to deal with a slew of, is my butt going to get big? questions but hell we have all been doing the test in classes so you might as well know why. And trust me no guy has ever looked at a girl that works out and said “She’s cute, but her butt is just too big.” Besides most of you couldn’t get a butt even if you tried, so if you pass the test then embrace it, because you have a sexy butt.