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Friday, March 3, 2017

A: Warm Up
Dynamic Drills

B: Mobility/Prep

C: Strength
Push Jerk 3×5
Work on rebounding reps. From the overhead finish position catch the bar in the power position and transition back up for the next rep.

C2: Endurance
3 min max distance row
rest 1 min
3 min max distance bike
rest 1 min
3 min max DUs or SUs

D: Met Con
12 minute AMRAP
12 Box Jump or Step Up Overs 24/20
12 Push Jerks 135/95 or Burpees
50 Double Unders

Choose step ups and burpees if you are doing 17.2 tomorrow. If you plan on doing the open today please check in with the coach on the floor for space and judging.

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