21 March 2016 21 March 2016
Monday 21 March 2016 '21 March 2016'

1909694_10206201176168447_8113059666911037080_nAdmin Notes:
1.  Thursday at 8pm last live open announcement
2.  Last Friday night lights followed by a potluck party.  Sign up sheet is on the whiteboard in the back room.

1. Warm-up level 2
4×10 Weighted hip extensions
Then
3 Rounds
10 GHD sit-ups
15 Push-ups
20 Air squats

2. OLY
Squat snatch 5×3 – Drop and reset each rep – Start around 80% and adjust based on feel
Base weight off week 1. Move up if they were smooth.

3. Met-Con
3 Rounds
21 Sumo DLHP 105/70lbs
9 Muscle-ups

4. Interval
2 Rounds
30 DB shoulder to OH 50’s/30’s
30 DB front squat 50’s/30’s
30 Calorie row
Rest two minutes between rounds

1. Warm-up level 1
4×10 hip extensions
Then
3 Rounds
10 GHD sit-ups
15 Push-ups
20 Air squats

2. OLY
Squat snatch 5×3 – Drop and reset each rep – Start around 80% and adjust based on feel
Base weight off week 1. Move up if they were smooth.

3. Met-Con
3 Rounds
21 Sumo DLHP 105/70lbs
9 chest to bar pullups and ring dips

1. Warm-up Base

3 Rounds
10 abmat sit-ups
15 Push-ups
20 Air squats

2. OLY
power snatch 5×3 – Drop and reset each rep – Start around 80% and adjust based on feel
Base weight off week 1. Move up if they were smooth.

3. Met-Con
3 Rounds
21 Sumo DLHP 75/55lbs
9 ring rows
9 pushups

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