Saturday 091518

IRON HANDS BARBELL CLUB

1) Snatch from the Blocks 2×55%, 2×65%, 2×70%, 2×75%x3
2) Front Squat 2×55%, 2×65%, 2×70%, 2×75%x3
3) Power Clean from the Blocks – moderate weight x3x3; work on speed in the turnover/timing.
4) Hanging Leg Raises 4×10

Workout of the Day:
In Teams of 3, 30 min. AMRAP of…

15 Front Squats (5 ea.)
P1: 5 FS
P2: Rest
P3: Continuous Singles
*P1 completes FS and passes bar to P2, P1 begins jumping rope and P3 rests. Rotate until all have squatted. Bar MAY NOT be set down during the WoD.

15 SDHP (5 ea.)
P1: 5 SDHP
P2: Rest
P3: Continuous Heidens
*P1 completes SDHP and passes bar to P2, P1 begins jumping rope and P3 rests. Rotate until all have squatted. Bar MAY NOT be set down during the WoD.

15 Push Press (5 ea.)
P1: 5 Push Press
P2: Rest
P3: Continuous D/B Runs
*P1 completes Push Press and passes bar to P2, P1 begins jumping rope and P3 rests. Rotate until all have squatted. Bar MAY NOT be set down during the WoD.

*Weight is AHAP for all movements. Teams may not set the bar down during the WoD. Dropping or intentionally setting the bar down = 10 burpee penalty for each team member.

Endurance:
Swim 800m @ 90% of 800m

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