Snatch+OHS-Shuttle Runs/Hang Cleans&Jerks/Boot Camp/Happy BDay Jill

Today-is-not-just-another-day.-Its-a-new-opportunity-another-chance-a-new-beginning.-Embrace-itThursday April 23, 2015

!!!Happy Birthday Jill!!!

Boot Camp:5:00-6:00pm No CF experience needed, Join the movement.

EMOMx12 Odd: 3 Power Snatch + 3 OHS Even: 8x10m Shuttle Runs - every 10m counts as a rep. two hand touch over the turn around line.

Skill/Strength: EMOMx7 Min 1: 7 unbroken Hang Squat Cleans + 3 unbroken Jerks Min 2: 6 unbroken Hang Squat Cleans + 4 unbroken Jerks Min 3: 5 unbroken Hang Squat Cleans + 5 unbroken Jerks Min 4: 4 unbroken Hang Squat Cleans + 6 unbroken Jerks Min 5: 3 unbroken Hang Squat Cleans + 7 unbroken Jerks Min 6: 2 unbroken Hang Squat Cleans + 8 unbroken Jerks Min 7: 1 Hang Squat Clean + 9 unbroken Jerks *We'd like to see 155/105/75 throughout the entire EMOM However, if not, use a heavy weight which will challenge but also get you through as designed.

Warm Up: 2 min DUs then Ring Rows Snatch Balance w/ Empty bar Lateral Band Walks Thrusters w/ Empty Bar Hang KB Snatches then Burgener for C&J

5:00 Kate 25/12 Wendy Mod.(PC+FS)55/12 Chuck 55/12 Reese 65/12 Jim B. 75/12 Joe 65/12 Matt K. 75/12 Rich 65/12 Jim 75/12 John W. 75/12

6:00 Katie 35#/12 Andrea 35/12 Debbie 65/12 Michelle 35/12 Hannah Montana 55/12 Maggie 65/12 Matt G. 115/12 Erik 95/12 Victor 65/12 Jose 75/12 Tim M. 65/12 Mike 75/12 Jennay 85/12

7:00 Gary 135#/12 Chris K. 35/12

9:00 Sarah Reed 55#/12 John Mc. 120/12 Lauren 25/12 Christy 85/12 Mark 45-65/12

10:00 Eddie 115#/12 Tom 95/12 Kevin 85/12 MKC 75/12 Lindsey 65/12 Uncle Jesse 95/12 Ed O'R. 135 (Mod)/12

4:00 Jail 65/12 Chris E. 95/12 Tony 75/12 Alison 35/12 Jillian 45/12 Adrian 75/12 Jen 55/12

6:00 Malopy 135/12 Shawn 95/12 Doug 65/12 Christine 55/12 Dawn 55/12

7:00 Jcohn 45/12 Sarah 50/12