Weekend, February 22-23, 2014

Hey Folks!

It’s the weekend!  Come train!

Warm up

Longevity - Saturday

Fill in the blank/update a score you haven’t done in a long time.

13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

Performance - Saturday

1.  METCON
Tabata of:
TTB
BJ
Row for Cals
S2O, 95/65
2.  EMOMx15
First 5 minutes:  4 Power Snatches – No TnG, work good position off the floor
Second 5 minutes:  2 Power Snatches (no TnG) + 2 TnG Power Snatches – maintain good positioning
Final 5 minutes: 4 TnG Power Snatches – make ’em pretty.
Every rep during this 15 minute set, you feet should not come off the ground.  Use this as technique work to create better landing positions, faster cycle times, and eliminating the ‘starfish’.  

Longevity - Sunday

Back Squat 5×3

3 Rounds For Time:
12 SlamBall
12 Burpees
12 T2B

Performance - Sunday

1. Metcon
AMRAP 12:
70 Double Unders
50 Burpees over the Bar
30 Squat clean Thrusters, 135/95
10 MU
2.  Snatch Technique
EMOMx5: 5 TnG Snatches

See you in the gym!