Monday 170417


For Fun

3 x 1 Weighted Push Ups

"Great Depression"

4 Rounds of: 

15 Burpee Box Jumps 24/20

200m Run

15 Hang Power Snatch 75/55

200m Run



We’ll start off with some weighted push-ups. Take 3 attempts at a max weighted push up (have a friend stack some plates on your back).  If you are still working on push up we’ll do 3 sets of 10 unbroken push-ups with a goal of no worming.  If 10 is too large a number, bring that down to a number you can hit 3 x from your toes with no worming.

With "Great Depression", we are going for steady movement today.  This isn’t a sprint.  I want you to push to do the burpee box jumps unbroken each set.  Though the hang power snatches are light, our grip will be a factor in so let’s strive for a set that works best for you to maintain a good pull and form.  10-5 or 8-7 are good ways to look at breaking. I’d like you to choose a weight were you don’t have to break these up into more than 2 sets (avoiding 5-5-5 if possible).  The runs don’t need to be record setting but I don’t want it to be a jog either.  Catch you breath from the door to the bar and just start that next round!