9-15-2018

9am
Olympic Lifting

Good Morning
8×4 (45/35lb+)

Snatch Balance + OH SQ
3+2 (x2) 50%
3+2 (x2) 60%
2+1(x2) 70%
2+1 (x2) 75%

Muscle Snatch (light weight… use %’s as suggestion)
3×3 40%
3×4 40-45%

Clean + Front Squat + Jerk
2+2+2 (x2) 55%
2+2+2 (x2) 65%
2+2+2 (x3) 75%

10am
COMMUNITY WOD
24 Min EMOM
Teams of 3… (40sec/20sec)
1 Person Working @ Ea Station
A: Row/Bike or Ski Erg For Max Cals
B: Max Wall Balls
C: Plank
D: All Teams Rest 1 Min
The score = Total Cals + Total WB Reps

11am
Nutrition Seminar