Workout of the Day
Hang (Squat) Snatch
Find your 3 rep max.
Use a 3-3-3-3-3-3-3 rep scheme

Initiate the first rep from just above the knee, the second rep from the hip, and the third rep as desired for the first 3 sets; initiate all reps after the third set anywhere between the top of the kneecap and the hip crease as desired.

Only receiving the barbell locked out in a full squat will count as “Rx”; power snatching or “pressing out” are considered modifications of the prescribed movement.

Post your scores to the Whiteboard.

Workout of the Day
3 rounds for time of:
Run 400 meters
21 pull-ups
Deadlift, 12 reps

L4: 285/185
L3: 225/145
L2: 185/125
L1: 135/95

Post your scores to the Whiteboard.

Workout of the Day
5 rounds for max reps of:
1:30 Row (calories)
1:00 Overhead squat (85/55)
0:30 Push-up
Rest exactly 15 seconds between movements

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Workout of the Day

Complete any workout from Monday through Thursday not already completed and log your results to the day that workout was originally posted.

Workout of the Day
Row 5000 meters

Compare to 180219

Post your scores to the Whiteboard.

Workout of the Day
Squat Clean
3-3-3-3-3-3-3
and
Snatch Balance
2-2-2-2-2-2

Start the work sets with cleans; complete the sets of snatch balance between sets of cleans.

Post your scores to the Whiteboard.