Friday, March 10th

Open workout 17.3 movement standards

Performance

A) 12 minute AMRAP
6 Strict Pull-Ups
12 Alternating Single-Arm Dumbbell Snatches
12 Walking Lunges with Dumbbell Waiter’s Carry (Left)
12 Walking Lunges with Dumbbell Waiter’s Carry (Right)

B) 3 sets of
 Single Arm Dumbbell Row x 12-15 each arm
short rest
Ring Row x 6-10 with a pause at the top (feet elevated)
short rest
Pullup Negative x 3-5 As Slow As Possible
(When you’re at the bottom jump back to the top & lower again)
Rest as needed

Competition

A) 2-3 sets of:
2 minute row @50% casual
30-sec Pigeon ea. leg
30-sec Spiderman lunge ea. leg
6-10 goblet squats, light

B) Overhead Squat
10, 8, 6 Keep this in the range of 45-65% of Snatch 1RM

C) On the minute, for 12-15 minutes
Squat Snatch x 1-2 reps
start light and use this to build to 80-85% for a single

D) 2 sets of:
25 Double unders
3-8 CTB pull-ups*
200ft Farmerswalk 50/35lb
1.1.1 Squat snatch @ your starting weight
(rest 1-3 minutes between sets for full recovery)

E) Open 17.3
Prior to 8:00, 3 rds of:
6 CTB pull-ups
6 Sq Snatch, 95/65 lb.

Then, 3 rounds of:
7 CTB pull-ups
5 Sq Snatch, 135/95 lb.

*Prior to 12:00, 3 rds of:
8 CTB pull-ups
4 Sq Snatch, 185/135 lb.

*Prior to 16:00, 3 rds of:
9 CTB pull-ups
3 Sq Snatch, 225/155 lb.

*Prior to 20:00, 3 rds of:
10 CTB pull-ups
2 Sq Snatch, 245/175 lb.

Prior to 24:00, 3 rds of:
11 CTB pull-ups
1 Sq Snatch, 265/185 lb.

*If all reps are completed, time cap extends by 4 minutes.
**Masters 55+ & Teenagers 14-15 divisions have varying weight standards

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531