Hey Friends!

Thursday!  AND we’re into March.  Also means we’re going to find out what 17.2 is – come on out and watch the reveal.  It’s going to be 1 armed muscle ups and burpee back flips.  For sure.

Get some high quality training in and slap some high fives, the week continues!  Blue team AKA Kippin’ it Real is in the lead by a little, but we’ll see if we/they can maintain it, or if the Red team AKA Red-y to lift Heavy makes an early comeback.

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Coaches Notes:

Heavy Clean & Jerks!  Yesssss.  Spend some time with your coach going over the finer points of the Clean & Jerk, and then work your way up to ~80-85% of your Clean & Jerk, then pause for a second while the coach sets up an EMOM timer for 3 cycles.  The timed rest is important.  Then we have a good WOD we’ve done lots of variations of.  It’ll be a good little lung burn that won’t wreck you for the Open WOD coming up.  Don’t tear your hands.

Strength:

1 Clean & Jerk on the minute for 3 minutes @Heavy.  ~80-85%.  NO MISSES.

Spend some time with your coach going over the lifts, then warm up to a challenging weight to hit for 1 Clean & Jerk on the minute for 3 minutes.

Metcon – Long Row Baseline

For time:
1000m Row
50 Air Squats
40 Sit ups
30 Push ups
20 Pull ups