Saturday, 1-26-19

rength: Snatch Push Press + OHS (% based off of Snatch) 70% x5+1 75% x3+1 80% x3+1 85% x3+1 X 2 For Time: 80 D/U”s 4 Rds of Cindy 60 D/U’s 3 Rds of Cindy 40 D/U’s 2 Rds of Cindy 20 D/U’s 1 rd of Cindy Cindy= 5 Pull Ups, 10 Push Ups, 15…

Strength-Thrusters – 3-3-3-3 W.O.D. – 3 R.F.T. 200 m Plate Carry 20 Box Jumps 24″ 20 KB Swings 1.5/1.0 20 Thrusters 45/35 40 D.U.’s

6 sets of 3 OHS *Go by feel with the OHS, if it feels good, go up* For time: 21 Bar-Facing Burpees 21 Power Snatches 115/85 15 Bar-Facing Burpees 15 Overhead Squat 115/85 9 Bar-Facing Burpees 9 Squat Snatches 115/85 *12 min cap*

For time : 1000m Run 100 D/U 800m Run 80 Hollow Rocks 600m Run 60 DB Step Up & Overs 24/20, 35/20 400m Run 40 Push Up 200m Run 20 Man Makers 35/20

Just wanted a dead count…how many for Saturday night??     15 min to complete 3×10 Bench Press 3×15 Banded Tricep Pull Down 3×10 DB Skull Crushers 3×12 DB Bench 4RFT: 30/25 Cal Row 15 Inverted Burpee 10 Sq. Clean Thruster 155/105 *25 min Cap*

Strength: 10 min EMOM Power Cleans 3 @ 70-80% Every minute on the minute for 15 minutes. Alternate between: 20/15 Calorie row 15 Overhead squats 95#/65# 9 Burpees