Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
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WOD
Bar Work
EMOM x 5 – 3 Position Snatch (Floor, Hang, Power) / Begin @ 60% of 1 RM Snatch
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Foundations
AMRAP 20
5 Burpees
7 KBS, 55/35/25
9 Box Jumps 24/20″
Conditioning
10 RFT
5 Front Squats, 155/105
10 Burpees
Competition
15 min clock:
Row 75 calories
-then
AMRAP
30 Thrusters 105/75
7/3 Muscle-ups
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Weekly Challenge
Max Effort Strict Press, 75/55/35#
Best Results:
Women – TBA
Men – TBA
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March PR’s & Noteworthy Efforts
TBA