ANNOUNCEMENTS
Workout 17.1 is on 2/23 and we are going to be ready to dominate it!
We will now prep movements each week so that we can go AHAFP on Fridays during the open!
*Thursday will now be aerobic capacity/active recovery day until after the open*
WARM UP
Workout 17.1 is on 2/23 and we are going to be ready to dominate it!
We will now prep movements each week so that we can go AHAFP on Fridays during the open!
*Thursday will now be aerobic capacity/active recovery day until after the open*
WARM UP
4 rds
3 Snatch Grip RDL 45/35
4 Muscle Snatch 45/35
5 OHS
10 Push Ups
20 Mountain Climbers
3 Snatch Grip RDL 45/35
4 Muscle Snatch 45/35
5 OHS
10 Push Ups
20 Mountain Climbers
BUY IN
RX:
EMOTM 6 min:
5 Power Snatch 75/45
Comp:
EMOTM 6 min:
5 Power Snatch 115/75
RX:
EMOTM 6 min:
5 Power Snatch 75/45
Comp:
EMOTM 6 min:
5 Power Snatch 115/75
SKILL
don't stop on burpee box jump overs, biggest sets possible on PU
WOD
For time:
400 Meter Run
15 BBJO
30 Pull-Ups
15 BBJO
400 Meter Run
CASH OUT
tall cleans
5 sets x 3 reps
start at 50% 1RM
MOBILITY
lats
lats
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