9 February 2016 9 February 2016
Tuesday 9 February 2016 '9 February 2016'

12548882_10207829564004467_529552521376374031_nLots of new faces in the gym.  Please take a moment and get to know them.

1. Warm-up
Weakness warm-up:
Run 1 mile/ half mile/ or 1/4 mile

2. EMOM 5 minutes
5 Touch and go power clean
Start in the neighborhood of 70% of your power clean max and work up if you can. This is a repeat, look to improve in some way whether it’s efficiency of movement, weight, or feel.

3. Met-Con
‘11.1’
AMRAP 10 minutes
30 Double-unders or 60 singles
15 Power snatch 75/55lbs scale snatch weight as needed
4. Extra
4 Rounds
Run 200m
10 Deadlift 275/185lbs
20 Alternating pistols
10 Strict pull-ups OR 1 pegboard ascent and descent
Rest 1 minute

Then, depending on your weaknesses, choose ONE of the following:

5a.
Row 2k*
*EMOM 5 Over rower burpees
Do not start with burpees

5b. Partner Gymnastics
AMRAP 7 minutes – Both partners working at the same time, switching movements anytime
Max Assault Bike calories
Max toes to bar
The score at the end is total calories and total toes to bar added together. Strategize any way you like.

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