Saturday 9.8.18

REMINDER:

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class.

• We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell to let everyone know. Also, let a coach know before the lift so he or she can record your personal record. Finally, be sure to post your personal record on the PR window by the boxes.

Essentials:
A.
10 min EMOM
1. Kettlebell Shoulder Press x 5 reps per Arm
2. Ring Pulls x 5-10 reps

B.
From 0-10min
For Time:
9-6-3
Shoulder to Overhead
Burpee Box Step Over

From 10-20 min
For Time:
21-15-9
Deadlift
Sit Up

From 20-24 min
4 Min AMRAP
Sumo Deadlift High Pull x 10 reps
Air Squat x 30 reps

Fitness:
A.
10 min EMOM
1. Kettlebell Shoulder Press x 5 reps per Arm 35/25
2. Strict Pull Up or Ring Pulls x 5-10 reps

B.
From 0-10min
For Time:
9-6-3
Shoulder to Overhead 105/70
Burpee Box Jump Over 30/24

From 10-20 min
For Time:
21-15-9
Deadlift 105/70
Weighted Sit Up 14/10

From 20-24 min
4 Min AMRAP
Power Snatch x 10 reps 105/70
Air Squat x 30 reps

RX+: (125/85)

Performance:
A.
10 min EMOM
1. Kettlebell Shoulder Press x 5 reps per Arm 35/25
2. Strict Pull Up x 5-10 reps

B.
From 0-10min
For Time:
9-6-3
Shoulder to Overhead 135/95
Burpee Box Jump Over 30/24

From 10-20 min
For Time:
21-15-9
Deadlift 135/95
GHD Sit Up

From 20-24 min
4 Min AMRAP
Power Snatch x 10 reps 135/95
Air Squat x 30 reps