Workout For Wed Feb 22, 2017

*Mobility, Please wait for coach to instruct*
1) Lat Smash w/ ball 2) Scap Pulldowns 3) Couch Stretch

*Dynamic movements, 2x on own* 
- 8 walking Lunge
- 8 bird dogs
- 8 Bridge March
- 8 GHD Situps

Total Weight

Rx
Bent Over Rows
4x8 @ moderate w8
 
T2B Practice, 6 mins


Scaled
Practice Knee Ups or kipping motion
 

Total Time

Rx
4-8-12-16 For time:
FRL 115/75
DB Snatch
T2B
* Run 200 Meters in betwee rounds

Scaled
FRL 95/65
No scale for DBS
Knee Ups with kipping motion or AMSU
* Row pending injury

Not Scored

Squat Jerk:
2-2-2 @ 65%
Split Jerk, pause in dip
2-2-2-2
70-70-75-75%
Then 5 min EMOM, 1 Split jerk @ 80%
 
8 min EMOM:
5 deadlifts @ 85-90% clean
 
BTN Lunge:
3x 6 or 8 reps @ 65% clean