Group Class 2.15.17

PERFORMANCE 2/14/17
A.
Every 90 seconds for 15 minutes (10 sets):
2 Clean Lift-Offs + Power Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.
B.
For time:
Row 1000 Meters
60 Alternating Dumbbell Snatches (50/35lbs)
120 Double-Unders
FITNESS
A.
3-4 Rounds
Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 45 seconds each side
B.
For time:
Row 1000 Meters
60 Alternating Dumbbell Snatches
400 Meter Run