Monday 9.10.18


• 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.

3 RM Back Squat

-5min Rest-

1 RM Power Clean
*If 3 RM back Squat is Less than body weight find a Max distance Under hand med ball toss 35/25.*

-5min Rest-

3 Rounds For Time:
Dumbbell Overhead Walking Lunges x 35ft right Arm
Burpee x 5 reps
Dumbbell Overhead Walking Lunge x 35 ft Left Arm
Alternating Dumbbell Snatch x 10 reps
Essentials: 25/15
Fitness: 45/25
Performance: 55/35