Monday 3/7/16 - Heavy PB&J, I mean C&J.

FRIDAY NIGHT LIGHTS CHALLENEGE WEEK #3

Run an extra 800m 4 Days this week outside of class. Running during the WOD or warm-up does not count twoards your total for the week.

MAIN WOD

Barbell Warmup: 3-2-1 Tall Clean (https://vimeo.com/48326359) Front Squat Clean Tall Jerk from Toes (https://vimeo.com/71434341) Split Jerk

M-1: Clean & Jerk 2@80%,

1@85%,

1@90%, Build to Heavy Single

M-2: For Time: 84 Double Unders 21 Burpees 21 Toes-to-Bar 60 Double Unders 15 Burpees 15 Toes-to-Bar 36 Double Unders 9 Burpees 9 Toes-to-Bar

FITNESS CLASS

F-1: Hang Snatch

3-3-3-3-3

F-2: For Time:

100 Single Unders

50 Russian KB Swings 55/35

25 Burpee Box Jump Overs

50 Goblet Squats 55/35

100 Single Unders

--TIMECAP: 18:00--