Tuesday, 031417

17.3 – in the books 
Regionals : 

Today warmup: atartinf 50-60% and ascending no higher than 70-80 at any point.  

AMRAP 20

400m row

20/15 cal bike

2 rds strict “Cindy”

3-5 hspu (medium difficulty) 

10 squats (most difficult for athlete- aka narrow grip empty barbell. Single arm db. Double kb etc. light and slow. Focused) 

10 ghd back ext, 3 count down 

Triple bound 

Weightlifting / Strength: 

A. Clean & Jerks 3.2.1 waves. Every :90 ascending 

B. 2 behind neck snatch grip Push Press + 3 ohs – no failed attempts. Ascending 

C. DB rear flies – laying , face down. 8–0 reps x 4 sets 
Conditioning: 1 in am 1 pm

Am or pm

A. Emom x (x)

Odd: 18/15 cal row 

Even : 18 burpees

* til failure 

** if less than 10 min, skip 2 min and perform 15/15 for 8 min :4x each 
Am or pm 

A. 3 rds 

50 double unders 

20 db thrusters 50/35

500m row

15 t2b

60′ hs walk (30′ sections) 

Rest 3 min btwn

*ub throughout target for all 
Rowing / endurance: 

2:30 hard effort 

1:15 kb swings 53/35

Rest 3 min 

3:30 row

1 min kb 53/35

Rest 3 min

4:30 row

:45 kb 70/53 

Rest 3 min

5:30 row

:30 kb 

Into 7-10 min bike flush 

Opens:

A. Warmup

B. Clean and jerk wave 

C. Choose 1 conditioning Piece: most beneficial to you. 

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