Genevieve

Performance & Foundations
3 Rounds for Quality
10 Sprawls
10 Step-ups
10 Russian Sit-ups
10 DB Hang Power Snatch
500 M Row

“Life is a song – sing it. Life is a game – play it. Life is a challenge – meet it. Life is a dream – realize it. Life is a sacrifice – offer it. Life is love – enjoy it.” -Sai Baba

Foundations & Performance
A.
10:00 EMOM
1-3 UB Pull-ups

B. Build to a heavy Power Clean to Overhead in 10:00

C.“Grace”
30 Clean and Jerks for Time 135 lb, 95 lb
*Time Recorded

“Grace is the beauty of form under the influence of freedom.” -Friedrich Schiller

All Levels
2 Person Relay
20 Rounds
100 M Run
3 Burpees
4 ground-to-overhead @ 95 lbs, 65 lbs
5 Wall Balls @ 20 lb, 14 lbs
*Two person team, each teammate does a total of 10 Rounds

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All Levels

A.  12:00 Alt. EMOM
even: 12 Russian KB Swings
odd: 6 TTB

B.  3 Rounds
15 Burpee Box Jump 24/20
500 M Row
100 M Waiters Walk  @ 24K, 20K (50 M R, 50 M L)

Performance & Foundations
7 Rounds
7 Power Clean
7 Push Press
200 M Run
7 Deadlifts
7 Back Squats
200 M Run
M: 115 lb, W: 75 lb

“High achievement always takes place in the framework of high expectation.” -Charles Kettering

Performance & Foundations
A. Hip Power Snatch x4x4 by feel Rest 2:00
B. Snatch DL x1x6 90%+ Rest 2:00
C. Front Squat x2x6 @ 80-85%
D1. Half Moons x5/side x3
D2. Scap Push-ups x5x3

“We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face… we must do that which we think we cannot.” -Eleanor Roosevelt

Performance & Foundations
Rowing Ladder
500 M – 400 M – 300 M – 200 M – 100 M
*Each athlete will row each distance one athlete works at a time
*Total time recorded

then immediately begin…

Two Person Teams
100 Sprawls
80 Box Jump w/ Step Down 24/20
60 DB Snatches 35/20
*One person works at a time Work can be split in any fashion

“It is amazing what you can accomplish if you do not care who gets the credit.” -Harry S. Truman