Saturday March 9, 2019

Saturday March 9, 2019

Events and Announcements
19.3 scores are due by Monday night at 8pm. Don’t forget to submit them


Workout of the Day

Warm Up
*Partner C is Pace Setter in Block 1 & 2 of Warm-Up
Partner A: Easy Bike
Partner B: PVC Pass Throughs
Partner C: 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations

Partner A: Medium Bike
Partner B: Easy PVC Thrusters
Partner C: 5 Snatch Grip Push Press, 5 Overhead Squats, 5 Snatch Grip Stiff Legged Deadlifts

Parner A: 30s Fast Bike (Pace Setter)
Partner B: PVC Power Snatch + Overhead Squat
Partner C: Barbell Push Press

Skills & Drills
Thruster
Movement Prep
5 Pausing Front Squat
5 Push Press
5 Thrusters

Power Snatch
Movement Prep
5 Snatch Grip Deadlifts
.
2 High Hang Power Snatch
2 Hang Power Snatch
2 Power Snatches

*Build to All Weights

Workout Prep
1 Round
12 Calorie Bike
12 Power Snatches
12 Thrusters

4 Each Per Athlete At Opening Weight

Training
Teams of 3:
For Time (30 Minute Cap):
60/45 Calorie Assault Bike
75 Power Snatches
75 Thrusters (75/55)
60/45 Calorie Assault Bike
60 Power Snatches
60 Thrusters (95/65)
60/45 Calorie Assault Bike
45 Power Snatches
45 Thrusters (115/80)
60/45 Calorie Assault Bike
30 Power Snatches
30 Thrusters (135/95)
60/45 Calorie Assault Bike
15 Power Snatches
15 Thrusters (155/105)

Scaling Options
(45/35) – (65/45) – (75/55) – (95/65) – (115/75) – (135/85)