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Wednesday 3/14/2017


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

With an empty bar. 

10 bent over rows

10 thrusters

10 front rack lunges

6 hang power snatches. three form hang + three from below knee.

Workout Warmup:

10 min EMOM

Thrusters, 3 reps on the minute for 10 min. Work up to a heavy triple. 


10-9-8----3-2-1 reps for time

power snatches RX 75/55, RX+ 95/65, RX++ 135/95

Front rack lunges, same weights


Cleans 10x3, 1 hang 2 from ground. (squat cleans)


HSPU, 5 min to do max reps, rest 5 min, repeat.

Earlier Event: March 13
Tuesday 3/13/2018
Later Event: March 15
Thursday 3/15/2018