Lauantai 25.2.2017

Squat snatch
2×60%
2×70%
2×75%
1×80%
1×85%
1×90%
1×80%
1×85%
1×90%

Perjantai 24.2.2017

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Time cap: 20 minutes

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box
Girls use 20-lb. dumbbell and 20-in. box

Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbell and 24-in. box, step-ups OK
Girls use 10-lb. dumbbell and 20-in. box, step-ups OK

Keskiviikko 22.2.2017

Clean & Jerk
2+1 60%
2+1 70%
2+1 75%
1+1 80%
3×1+1 85%
____

Clean pull
3×100%
3×3 105%

Tiistai 21.2.2017

Front squat
Heavy Single
85% of Heavy Single
90% of Heavy Single

____
row 500m for time ALL OUT!

Maanantai 20.2.2017

21-15-9:
Wallballs (20/14)
C2B Pull-ups
Thrusters (42.5/30)
Box Jumps (24/20″)
Kettlebell Swings 24/16
____

”Durante Core”
3 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –

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