Saturday, 02.04.17 – Sport

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A. Power snatch, build quickly to a tough single – no misses B. Power clean, build quickly to a tough single – no misses + Complete the following in teams of 3, w/only 2 working at a time: 4000m row 40 wall walks 400 double-unders + gun show Post results to comments.
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Saturday, 02.04.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led Complete the following in teams of 3, w/only 2 working at a time: 4000m row 40 wall walks 400 double-unders or single-unders + Optional: Abs, bis, & tris of choice Post result to comments.
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Friday, 02.03.17 – Sport

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3 rounds not for time: 3 dead hang to inverted w/controlled descent or 1-3 strict muscle-ups 10m 2-arm DB overhead walking lunge + A. Back squat, build quickly to a moderate/tough single + AMRAP in 10:00: 20 thrusters, 95/65 for the first round, then add 30/20 each round 20 bar-facing burpees 20 toes-to-bar + ab/low
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Friday, 02.03.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar) 10:00 to build to a tough set of either 2 front squats or 2 overhead squats (set starts from the ground) + AMRAP in 10:00: 20 wall
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