*Time to start getting those Clash on the Coast registrations completed – cut off for rego is coming shortly.

A. 1RM Snatch

B. 1RM Clean & Jerk

7:00am
Come in and see what Marie has planned!

“Badger”
Three rounds for time of:
30 Cleans 42.5/30kg
30 Pull-ups
Run 800m
*In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
*Cleans must pass through a squat.
*Compare to last time – here.

A. Snatch 2-2-2-2-2-2-2
*Reset between lifts – these are not touch and go.

B. Three cycles:
Touch and go snatch 1-2-3-4 reps.
*Increment the weight on each cycle.
*Sets are performed on the minute.

3 rounds for reps of:
Min. 1: Toes to Bar
Min. 2: Kettlebell Swings 24/16kg
Min. 3: Ring Rows (feet elevated)
Min. 4: H.R. Push-ups
Min. 5: 10m Shuttle Run
Min. 6: Rest

For time:
Run 400m
15 Clean & Jerk 60/40kg
15 Pull-ups
Run 400m
12 Clean & Jerk
12 Pull-ups
Run 400m
9 Clean & Jerk
9 Pull-ups
Run 400m
6 Clean & Jerk
6 Pull-ups
Run 400m
3 Clean & Jerk
3 Pull-ups

7:00am
Surprise workout. See you at the gym!

2016 Regional Event 4
Four rounds for time of:
28 Pistols
15 Power Cleans 52.5/35kg
*Don’t stress if you can’t do pistols, these can be easily scaled or substituted.

*Three of the four Clash on the Coast workouts have been published. Check them out on the info page above.

A. Pendlay Row 8-8-8-8-8

B. AMRAP in 10 min:
Max reps Pull-ups
10 x 10m Shuttle Run
*Score = total pull-ups.