Tuesday 9.10.19

• 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 Snatch (Power or Squat)
*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.
10 minutes
Peak Watts on Row and Max Distance in 30 sec
(2-3 attempts)

-5min Rest-

C.
Essentials:
For time:
21-15-9
Row for cal
75-75-75
Single Under

Fitness:
For time:
21-15-9
Row for cal
50-50-50
Double Under