20 Mar 17

Warm-up

A. 10-15 min general warm-up

B. Mobility-Shoulders and hips

C. 3 Sets 5 Back Extension 5 GHDSU 10 Air Squat 10 Cal AB 30 sec FLR

D. 3 Sets 8 KBS Set 1 35#, Set 2 53#, Set 3 70# 10 WB Row 10 Cal 2-3 HSPU rest 1 min E. 2-3 Sets 5 Deadlifts 10 Wallball 10 Cal Row @game pace 2-3 HSPU rest/walk full recovery

Those not redoing 17.4

A. 2 Power Clean + Jerk 5 Tough sets at the same weight

B. EMOM12 1. TTB x 10 2. Front Squat 185/125 x 4 (from the ground)

C. EMOM12 1. CTB x 10 2. Power Snatch x 2 @75%

D. AMRAP10 3 RMU

10 Power Snatch @75/55 10 Cal AB

tough effort

E. Z1 10 min