
Friday, 3/10
March 9, 2017
Monday, 3/13
March 12, 2017REMINDER:
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