Ever wonder what the deal was with Leap Year? This should help… a little. Thanks to Scott B. for sharing this great video on his Facebook page. Power Clean and Jerk: 2-2-2-2-2 Grace (Compare with 11/4/11) 30 Reps for time: Power Clean and Jerk (135/93) Post thoughts and times to “comments”.  

Strict Press: 5-5-5 4 Rounds for time: Row 30 Calories 12 Push Press (135/93) 30 Walking Lunges Post thoughts and times to “comments”.   

Front Squat: 3-3-3-3-3 21-15-9 Reps for time: Power Snatch (115/78) Pull-ups WB Shots (20/14) What is your favorite workout? I don’t mean what kind of workout is your favorite workout. I mean literally, do you have one that stands out among the rest as your very favorite workout to do? Post thoughts and times to [...]

Push Press: 5-5-5 AMRAP – 7 Minutes: 1 Burpee The standard for this workout is that athletes must jump and and touch a target that is a minimum of 6 inches above and outstretched hand. Standards will be explained in detail during class. Post thoughts and times to “comments”.   

Front Squat: 3-3-3-3-3 20 Rounds for time, in teams of two: 200 M Row (10 rounds each – use one rower) Post thoughts and times to “comments”.   

Snatch Balance: 1-1-1-1-1-1-1-1 For Total Reps (using the Tabata format): L Arm KB Swings (53/35) – 1 Tabata Interval R Arm KB Swings (53/35) – 1 Tabata Interval Squats – 1 Tabata Interval Box Jumps (24/20) – 1 Tabata Interval Repeat for eight total cycles. Single arm swings should be to just above eye height, [...]

For load: Power Clean + Clean Elizabeth (compare with 7/15/11) 21-15-9 Reps for time: Clean (135/93) Ring Dips Post thoughts and times to “comments”.   

Power Snatch: 2-2-2-2-2-2 For time: 2 Power Snatch 1 Box Jumps 1 C2B Pull-up 2 Power Snatch 2 Box Jumps 2 C2B Pull-ups 2 Power Snatch 3 Box Jumps 3 C2B Pull-ups … 2 Power Snatch 10 Box Jumps 10 C2B Pull-ups Rx’d Power Snatch: 85% of 2 RM for the day Rx’d Box Jump: [...]

Hang Snatch: 3-3-3-3-3 For time: 500 M Row 3 x 10 Deadlift (225/163) 15 Burpees 500 M Row Post thoughts and times to “comments”.   

For load: 3 Deadlifts + 1 Power Clean + 2 Front Squats + 2 Push Jerks + 2 Back Squats + 1 Push Jerk (from behind the head) This complex should be addressed the same way the bear complex is. This means that there is no setting the bar down during the complex. Athletes must [...]