Wednesday 9.11.19

• 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 Clean (Power or Squat)
*If 3 RM Back Squat is Less than body weight find a Max distance under Hand med ball toss 35/25

B.
15min
Dot Drill For Time x 3 Attempts

-5min Rest-

C.
Essentials:
For Time:
Power Snatch x 20 reps
Burpee Jumping Pull Ups x 20 reps

Fitness:
For Time:
Power Snatch x 20 reps 75/55
Burpee Chest to bar x 20 reps

RX+
For Time:
Power Snatch x 20 reps 75/55
Bar Muscle Up x 20 reps