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TUESDAY 3.14.2017

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Due to the expected snow, I’m going to cancel morning classes.

I’ll open up for 11am on.

STRONG

Warm-up

Pull Apart (Band)

20 reps. Slow and controlled.

STRENGTH

Bench Press

WEEK 3

5 X 40%

5 X 50%

5 X 60%

5 X 75%

3 X 85%

AMRAP X 95%

METCON-BURN

CONNECTIVITY

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

0:60 HOLD

CONNECTIVITY

Handstand Holds

0:60 HOLD

Metcon

ALTERNATING EMOM FOR 18 MINUTES

5 POWER SNATCH 95/65

10 BOX JUMPS

add weight (5-women/10-men) pounds each round

if you fail on the power snatch, switch to power cleans and keep adding weight