Wednesday Jan 10, 2018
  • Classes
    • 6am
    • 7am
    • 12pm
    • 4pm
    • 5pm
    • 6pm
    • 7pm
    • 8pm

OPEN WORKOUT 17.3

Competition Class

Strength

Skills&Drills

BARBELL GYMNASTICS
E4M20M
7 TnG Power Clean & Jerks
*work to 7RM

4 Giant Sets
Muscle Ups
3.4.3.2
*only progress if you made it last week
*scale to 1.2.1.1 with spotter

 



MetCon

10min EMOM

odds: 1 Power Snatch + 1 OHS + 1 TnG Snatch
evens: 1 complex
complex = 2 beat swings + 2 beat swings with tap + 2 Pull-ups (c2B if poss)

OPEN WORKOUT 17.3
**Before 8min
3 Rounds
6 C2B Pull-ups
6 'full' snatch 95/65
3 rounds
7 C2B Pull-ups
5 'full' snatch 135/95
**Before 12min
3 Rounds
8 C2B Pull-ups
4 'full' snatch 185/135
**Before 16min
3 Rounds
9 C2B Pull-ups
3 'full' snatch 225/155
**Before 20min
10 C2B Pull-ups
2 'full' snatch 245/175