PWR Snatch-T2B-BJs/Snatch Complex/Boot Camp

Thursday April 13, 2017 Boot Camp:5:00-6:00pm

**Reminder-No PM classes tomorrow, Good Friday. Regular schedule in the AM.

WOD AMRAP14 4, 6, 8, 10, 12... Power Snatch 95/65/45 T2B each set concludes with- 10 Box Jumps 24/20/20 Step Up

Oly Strength: Snatch Complex, 7x1 3 Snatch Deadlifts+2 Hang Snatch(Full Squat)+1 OHS

Warm Up: 500 Meter Row (upon arrival) then 3 Rounds: 10 Russian Kettlebell Swings (light load, but explosive… finding hip extension here) 7 Slow Air Squats 3 Inchworms :20 second Samson Stretch each side then Barbell Warmup (empty BB) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats then Burgener

5:00 Mercedes 45\138 Reps Kate 30-k2e\114 Lisa Rx\116 Jocelyn 45-hkr\137 Cyndi 45-floor V-Ups\108 Lynne 45-hkr\96 Debra 55\152 Chuck 65\114 Matt K. Rx\147 Coffey Mod. FS@115#\137 Mr. Kool Aid 95-hkr-20'\101

6:00 Victor 65\136 Ray 95-24'Step Ups\148 MKMC 45\140

7:00 TPC 65\137 Curtis Rx\176 Josh Rx\138 Ed 95-hkr-18'\115 Jennay Rx\175 Sarah 45-hkr\150 Dawn 55\157

9:00 John Mc. 85\138 Milo 75\146 Marianne 45-HKR-20"SU\172 MKR RX\132 Phil Rowing Bill 65-HKR-20"SU\132

10:00 Mrs. Reed 55\120 Mr. Reed RX\141 Jeremy RX\140 Jack 85\141 Kristy 55\148

4:00 Sewnig 75-T2B-sit ups\144 Sink 75\134 Sam 55-HKR-15" SU\131 Halle 55\138 Gage 65-24" SU\114 Tim 85\135 Victoria 65-HKR\12

6:00 Faarooq 75\120 Andre RX\120 Ian 75\131 Max RX\103 Genelle 45-leg raises\138 Isabelle 35-K2E\148 Jen 55\139 Matt RX\122 Kelly 95-K2E\114 MKC RX\141

7:00 Mike mod\130 Matt RX\152 Drake 75-24"SU\110