Saturday 2.16.19

———Start a 32 Minute Clock———

12 Minutes to Find a Heavy 

Snatch
*Squat or Power are Permitted

3 MINUTE RE-SET (Strip Weights) ---->

AMRAP 7

3 Touch and Go Clean and Jerk (61kg/43kg)*
3-6-9-12-etc... Chest to Bar Pull ups 

*Focus on Proper Cycling of Barbell

REST 3 MINUTE

AMRAP 7

3 Touch and Go Power Snatch (61kg/43kg)*
3-6-9-12-etc... Bar Facing Burpees 

*Focus on Proper Cycling of Barbell

2 Sets 

3 Minutes Easy Bike or Row 
8-10 Barbell Glute Bridges 

Above and Beyond (Extras for Open Gym if You Feel So Inclined)

Endurance

5 Rounds 

Run 4 Minutes Out and 4 Minutes Back
Rest 2 Minutes

*Goal is to Be Able to Maintain Same Pace Back As Out and Reach Your Start Line. 
*Adjust Each Round as Needed to Hit Mark. 

Gymnastics

10 Sets for Quality 

5-8 Strict Toes to Bar 
Max Unbroken Strict Pull Ups 
*Goal is to Beat Tuesday's Score.

Olympic Weightlifting

5 X 3 

Snatch Pull @ 90+% of 1RM Snatch
*Technique Focus
*Re-Set After Each Rep, But Keep Hands on Bar.

Chelsea JungComment