Thursday, 2-23-12

Murph: Spots for the 9:30 heat still open. Make sure to sign up for the BBQ!   Warm up: 2rd at an easy pace 200′ Lateral side step :30 Wall Squat Hold 10 Air Squats Calf Stretches 15 min to establish Back Squat 1RM For time- 3RDS 50′ HS Walk (100′ Bear Crawl) 5 Sq….

Snatch Pull 100% (of sn) x 3 x 4 3-Position Snatch (floor, below knee, above knee) 60%, 65%, 70%, 75%, 80%, max 4 RFT: 50 D/U 10 Deadlift 135/95 5 Power Snatch 135/95

Squat Snatches 10 min EMOM 2 @ 65% 21-18-15-12-9 reps for time: Overhead Squats 95/65 Burpees over bar

8 and 9 AM classes only today Strength: Snatch Pull 3@95% 3@100% 2@105% “G.I. Jane” 100 Burpee Pull Ups

2 RDs 200m Run 10 Ring Row 10 Slam Ball 3×12 DB Bench 3×12 Dip 3×12 Bicep Curl 3×10 RDL (each leg) 3RFT 50 Wall Ball 20/14 40 Cal Row 30 Burpee Box Jump Over 20″/18″ *20 min cap*

Strength/Skill -Push Press (from the back): 2-2-2-2-2 21-15-9 Reps for time: Push Press (115/83) Pull-ups The benefits of the behind-the-back push press stem from the simplicity of the movement, when compared to its front racked counterpart. When the bar is racked in the front the room for error is greater than when the bar is…