Complete 7 sets for ascending load of the following complex:

Snatch balance, 3 reps
Snatch-grip Romanian deadlift, 6 reps

Rest as needed between sets

Workout of the Day
Clean & Jerk
Find your 2 rep max.
Use a 5-5-3-3-3-2-2-2-2-2 rep scheme

Transfer your data from here.

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Non Nobis 180403
“Randy”
For time:
75 Power Snatches (75/55 lbs)

Compare to 170801

Cashout with 3 sets of 5 reps of Romanian deadlifts, taking a full 5 seconds on each descent. Use a load equal to or greater than what you used for DT. Rest as needed between sets.

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Workout of the Day
“Barbara”
5 rounds, time each round:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest precisely three minutes between each round.

Compare to 161019

Post your scores to the Whiteboard.

Non Nobis 180330
Make up any workout that you missed from Monday through Thursday this week and log your results to the day when that workout was posted.

Workout of the Day
5 efforts, each for time of:

500 Meter Row

Rest as needed between efforts

Transfer your data from here.

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Non Nobis 180329
Complete as many rounds + reps as possible in 9 minutes of:
Single-arm dumbbell power snatch, 9 reps alternating, 50/35#
Single-arm overhead walking lunge, 9 steps, 50/35# dumbbell
Always initiate the snatches with the opposite arm that was holding the dumbbell overhead in the lunge steps, and initiate the overhead lunges with the last arm that was used in the previous set of snatches.

Post your scores to the Whiteboard.

Workout of the Day
7 sets of ascending load of:
Clean liftoff, 3 reps
Hang power clean (@ knee), 2 reps
Push jerk, 1 rep

Rest as needed between sets.

Post your scores to the Whiteboard.