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Friday, 2/12/16

11
Feb

Friday, 2/12/16

Testing Day

(performance)

Every 2:30 x 5 mins; 2 Segmented Snatch deadlifts @70-85% of Power snatch 1RM *1 sec pause at each segment

(fitness)

Every 2:30 x 5 mins; 3 Front squats *Build to a tough set of 3 starting at 55%

+

“18 and Life” *In honor of Amanda Ryan’s Birthday!

4 min AMRAP of;

4 Power snatches 95/65 (performance) Ground to OVH 95/65 (fitness)

4 Bar-over Burpees

4 Thrusters 95/65 (performance) 75/55 (fitness)

If you complete 3 rounds in the 4 mins, your time extends 4 mins.

At the 8:00 mark if you’ve completed 6 rounds your time extends another 4 mins

Etc…..

Note from the Coach;

Mental and physical challenge today…Will you continue to push round after round????