Tuesday 1.22.19

• 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.

A.
10min
1 RM Power Snatch
*If 3 RM Back Squat is Less than body weight find a Max distance reverse Over the Head med ball toss 35/25

-5min Rest-

B.
15min
40yrd Dash x 3 Attempts

-5min Rest-

C.
Essentials:
For Time:
Deadlift x 21 reps 50%
Barfacing Burpee x 15 reps
Burpee Jumping Pull Up x 9 reps

Fitness:
For Time:
Deadlift x 21 reps 185/125
Barfacing Burpee x 15 reps
Burpee Chest to Bar x 9 reps

RX + and Performance:
For Time:
Deadlift x 21 reps 225/155
Barfacing Burpee x 15 reps
Bar Muscle Up x 9 reps