Tuesday, 2-27-18

12 Min EMOM Min 1- 50 D/U Min 2- 3-positioin Sq. Clean & 1 Split Jerk ( choose your weights) 3 RFT 50 Squats 40 Sit Up 30 DB Snatch 50/35 20 Push Up *20min Cap*

Strict Press 7×3 Increase weight if wanted 12 min to complete 6 RFT 7 Strict HSPU 7 HR Push Up 7 2-KB Russian Swing 53/35 100′ Farmers Carry 53/35 *21 min Cap* Not part of classes just some extra side work if wanted- 3 Giant Sets, resting 1:00-2:00 between: 16 KB Front Rack Reverse Lunges…

Warm up: 3RDs at easy pace 10 DB Upright row to press 10 BB Strict Press 10 BB bent over row 10 BB Good Mornings 12 min EMOM – Not TnG. Min 1 & 2: 3 Power Snatches 60% 1RM Min 3 & 4: 2 Power Sntaches 65% Min 5 & 6: 1 Power Snatch…

Strength: Snatch pull 75%x3, 80%x3, 85%x3 Not TnG Snatch grip push press 5,4,3,2,2 Wod: 7min AMRAP 21-15-9 Hspu C2b (If you finish the 9 c2b within the 7min start over at 21 hspu) *scale as needed*

Athletes report to gym at 6PM for Open Judging. WORKOUT 16.4 Rx’d Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups (scaled HR push ups, masters push presses) Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155…

3RFT: 35 Sit Up 5 Snatch 155/105 *rest 5 min* 2RFT: 20 Box Jump Overs 24/20 10 Snatches 135/95 *rest 5 min* For time: 100′ HS Walk (30 HSPU) 20 Snatch 115/85 * 35 Min Time Cap* Yes, you are squatting!!!!