March 13, 2017

[creativ_alertbox icon=”” colour=”red” custom_colour=””]17.3 Scores are due TODAY before 5pm! No exceptions for late scores! If you haven’t completed the workout yet make sure to get it in during our morning Open Gym times today. [/creativ_alertbox]


EMOM for 10 minutes
1 Push Press + 1 Push Jerk + 1 Split Jerk

Today we are working on three overhead lifts. Once you clean the bar to your shoulders you will perform one push press, then a push jerk followed by one split jerk. For all 3 lifts focus on a vertical dip and drive to send the bar overhead. Your receiving position will be different in each lift, but the mechanics should stay very similar. If you are new to either lift, use this time to dial in your technique.


6 rounds for time
12 Alternating Dumbbell Snatches 50/35lb
24 Sit-Ups

Workout Notes: Today we have a quick couplet of Dumbbell Snatches and Sit-Ups. You will be alternating every rep for the dumbbell snatches and returning the dumbbell to the ground between each rep. Touch and go reps are permitted if you want to switch hands on the way down.  Keep your transitions quick between each movement to minimize time lost between each set.

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