*The fourth workout for Clash on Coast has been posted. We’ll be releasing a standards video in the coming days.

A. Back Squat 5-5-5-5-5

B. Karen
150 Wall Ball For time.
10/6kg.

A. Advance as far as possible in 8 minutes:
1 Hang Power Clean 50/35kg
1 Dip
*Add 1 rep to each movement for each new round.

Rest 4 min.

B. Advance as far as possible in 8 minutes:
1 Shoulder to Overhead 50/35kg
1 Pull-up
*Add 1 rep to each movement for each new round.

*Time to start getting those Clash on the Coast registrations completed – cut off for rego is coming shortly.

A. 1RM Snatch

B. 1RM Clean & Jerk

7:00am
Come in and see what Marie has planned!

“Badger”
Three rounds for time of:
30 Cleans 42.5/30kg
30 Pull-ups
Run 800m
*In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
*Cleans must pass through a squat.
*Compare to last time – here.

A. Snatch 2-2-2-2-2-2-2
*Reset between lifts – these are not touch and go.

B. Three cycles:
Touch and go snatch 1-2-3-4 reps.
*Increment the weight on each cycle.
*Sets are performed on the minute.

3 rounds for reps of:
Min. 1: Toes to Bar
Min. 2: Kettlebell Swings 24/16kg
Min. 3: Ring Rows (feet elevated)
Min. 4: H.R. Push-ups
Min. 5: 10m Shuttle Run
Min. 6: Rest

For time:
Run 400m
15 Clean & Jerk 60/40kg
15 Pull-ups
Run 400m
12 Clean & Jerk
12 Pull-ups
Run 400m
9 Clean & Jerk
9 Pull-ups
Run 400m
6 Clean & Jerk
6 Pull-ups
Run 400m
3 Clean & Jerk
3 Pull-ups

7:00am
Surprise workout. See you at the gym!