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
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