20170320

SFH rep Andee Keefe will be at the gym this afternoon to educate and provide samples of the SFH products. If you are interested in trying the protein and/or fish oil make sure to be at the gym tonight. She will have a table setup from 4:30 – 6:30 PM.

And remember to get your 17.4 scores submitted by 7:00 PM!

20170320:

Power Snatch: 2×60, 2×65, 3x2x70, 2×75

Then,

10:00 AMRAP of:
300m Row
10 Power Snatches (115/80)

or

Redo 17.4

Comp:
1. Power Snatch: 2×60, 2×65, 3x2x70, 2×75

2. Snatch Pull: 4x4x90

3. Back Squat: 3x4x80

4. Gymnastics Conditioning
3 Rounds:
In a 2:00 window, complete:
1:25 of “Paced” Ski Erg
Max Muscle-ups in remaining 35 seconds
*Pace for Men: 1000 cal/hr; Pace for Women: 700 cal/hr)

5. Conditioning
For Time:
300m Row
10 Power Snatches (115/80#)
300m Row
10 Squat Clean Thrusters (115/80#)
300m Row
10 Power Snatches (115/80#)
Rest 2:00
300m Row
10 Power Snatches (115/80#)
300m Row
10 Squat Clean Thrusers (115/80#)
300m Row
10 Power Snatches (115/80#)

6. Midline
3RFT:
10 Strict T2B
20 Snatch Grip Weighted Hip Extensions – You choose the weight

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