Monday 9/18/17 Fran for Dumbbells


MAIN WOD

M-1: Front Squat

Every 2:00 x 8 Sets:

4 Reps @ 70%

6-12 Push ups

M-2: 21-15-9 For Time:

Dumbbell Squat Clean Thruster, 50#/35#

Pullup

L2: 21-15-9 For Time:

Dumbbell Squat Clean Thruster, 35/20#

Jumping Pullup

L1: 15-12-9 For Time:

Dumbbell Squat Clean Thruster

Ring Row

Extra Credit: Row 3000m Time Trial

FITNESS

F-1: Front Squat

Every 2:00 x 8 Sets:

4 Reps

6-8 Push ups

F-2: 21-15-9

Dumbbell Snatch

Pull up (Scale to Jumping pull up or ring row)

WEIGHTLIFTING

W: Bike or Jump Rope Practice 5:00

3 sets:

4 Seated box jumps

6 snatch Balance

8 Half-kneeling DB Press

W-1: No contact Snatch

3-3-3, 3x3

W-2: Snatch High Liftoff + 8 second negative

5x1 @ 70-75%. Have someone else count for you. Work on positions.

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