Tuesday, March 7th

Performance is in red, Competition is in blue, Links are in  green

A) Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Hang Power Snatch x 5 reps 
Station 2 – Abmat Situp x 15-20 reps
Station 3 – Single-Arm Dumbbell Row x 8 reps each arm
Station 4 – Weighted Hip Thrust x 12 reps

B) In teams of 2, alternate whole rounds to complete 4 rounds each
500 meter row
25 Kettlebell Swings 

A) On the minute, for 8 minutes:
3 Power Snatches + 1 Overhead Squat
Load between 45-60%.  Use this as a warmup for B

B) Take 20 minutes to build to a heavy Hang Squat Snatch

C) 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

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