Monday, 2-17-20

Strength: Front Squat – 2×7 Empty Bar 3×5 @50% 1×3@65, 70, 75% 2×3@80% For time: 20-18-16-14-12-10-8-6-4-2 Alt DB Snatch 50/35 10-9-8-7-6-5-4-3-2-1 TGU 50/35

NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12 Strength/Skill – Hang Power Snatch Kelly Daugherty’s 34th B-Day WOD “D-DOG” 2 R.F.T. 34 – Hang Power Snatch 80% of 1 RM 34 – BoxJump 24/20….. Rest up…….Three minutes 200m Tire Flip……With a / some partner(s)

MetCon: AMRAP – 22 Min 22 Double Unders 11 Deadlifts, 185/135lb 22 Push Ups 11 DB Hang Squat Cleans, 35/25lb These are good hang squat cleans, except we are not going to drop them as fast as she does. We will receive and hold for a one – one thousand.

Open Gym Thursday night at 7PM. Cancelling Monday 10AM class. Back Squats 5X2 all at 75-85% 7 min AMRAP 5 Power Cleans 135/95 10 Box Jumps 24/20 rest 7 min AMRAP 5 Power Snatches 95/65 20 D/U’s

12 min EMOM: Even Minutes: 6 Back Squats Odd Minutes: 3 Front Squats Barbell Loaded at 67% of 1RM Front Squat For Both Lifts 4 RFT – 45 D/U 3:1 15 Weighted Sit Ups 40/30 45 D/U 15 Power Snatch 95/65 *22 min Cap*

NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY Skill/Strength – Handstand Walk 10mx3/ Handstand Hold 5 min total 5 RFT – 25 – Double Unders 200m-Run 25 – Box Jumps