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27 Feb 17

February 27, 2017

 

For those redoing 17.1 

A. 3 Sets 

Double-Unders x35
No Push Up Burpee x 8
KettleBell Swing x 8
Assault Bike 10 Cal
Dead bug x10

 

B. Power Snatch 1.1 (BUILDING UP TO AROUND 75%)


C. Rowing 250 m. x 2 (DAMPER SET @ 3/ HIGH STROKE RATE/ HIGH
EFFORT)


D. Specific Prep:
10 Dumbell Snatch
5 Burpee box Jump
X3
*FEEL PACE*

Start 17.1 3-5 min later

 

Those not redoing 17.1

A. Back Squat 3. 3. 3. 3
build to a tough set
rest 3 min

 

B. EMOM10
1. CTB x 10
2. Clean + Below Knee Hang Clean @75%

 

C. EMOM10
1. HSPU x 10
2. Power Clean + Jerk @75% (PC 1rm)

 

D. 100-80-60-40-20
DU
Start each round with 15 cals on AB

 

E. 15-12-9
Thruster 95/65
TTB
 

F. Z1 10 min