Friday night lights every week during the open at CrossFit Newton starting February 26th. 5 weeks of AWESOME!!!!!

A. Clean + Hang Clean + Front Squat + Jerk – 1+1+1+1, heavy complex for the day,
If you are new to the clean do the following: Clean deadlift + Hang Power Clean + Front Squat + Push Press
B. “Strych-nine”
AMRAP 9
3 Burpees over bar
3 Thrusters@95/65
6 Burpees over bar
6 Thrusters
9 Burpees over bar
9 Thrusters
12 Burpees over bar
12 Thrusters
15 Burpees over bar
15 Thrusters
……continue adding 3 reps to each movement till the 9 min mark

Alpha – as written
Bravo – 75/55
Charlie – 65/45
Delta – 45/35 or you may use DBs for mobility reasons

Extra
Weighted Hip Extensions – 8 x 4 sets
Bat Wings – 10 x 4 sets