Tuesday 4.9.19

• 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:
7min AMRAP
Alternating Dumbbell Power Snatch x Max reps
*At the top of every min, including the start of the workout, perform 5 Burpees.*

Fitness:
7min AMRAP
Alternating Dumbbell Power Snatch x Max reps 50/35
*At the top of every min, including the start of the workout, perform 5 Burpees.*

RX + and Performance:
7min AMRAP
Alternating Dumbbell Power Snatch x Max reps 70/50
*At the top of every min, including the start of the workout, perform 5 Burpees.*