Saturday, 3/11 & Sunday, 3/12

REMINDER:
Saturday, 3/11 is the Rock and Roll Marathon – expect road closures so leave early for class!

Warm Up
3 Rounds
12 Band Good Mornings
12 Squats
12 Alt Dead Bugs
12 Supine Scorpion

Strength
Good Morning (30 min)
Prep: 1×10 w/ bar, 3×5 working up
Work: 4×5 @ same weight

Met Con
EMOM 15 Min (5x each)
A) 10 Heavy Russian KB Swings
B) 20 Plate Russian twists (10/side)
C) 30 Plate Lateral Hops

Met Con (Saturday at H St, Sunday at 14th St)
Warm Up
3 Rounds
5 Pause Squats
5 PVC Dislocates
5 PVC OHS
5 Hanging Scap Retractions

Strength
Snatch (25 Min)
Prep:
2×2 Pause Extension+2 Hang Hi Pulls+ 2 Hang Power Snatch+ 4 OHS
3×1 Hi Pull (from floor)+ 1 Snatch+ 2 OHS

Work
Snatch 3-3-2-2-1-1-1 (all reps from the floor, full squat or power snatch+OHS)

Partner Met Con
AMRAP 8 Minutes
3 Snatches (Full Squat or PS+OHS) (M:115/95/75, W: 78/63/53)
5 Pull Ups

Partners Alternate complete rounds of 3/5

Scale Pull Ups to:
5 Jumping Pull Ups
5 Ring Rows