Thursday 3/31/16

Part 1: 15mins Snatch Find 1RM Part 2: 3 Rounds Ea For time: 12 Front Squats (155/105) 9 Clean & Jerks (155/105) 6 Snatches (155/105) Rest 2 mins

Wednesday 3/30/16

Part 1: Front Rack Lunges 10-10-10-10-10 *perform 6 single leg RDL’s between each set (can be weighted or not weighted) Part 2: For time: 1 round of: 100 double-unders 50 squats 25 deadlifts (135/95) Then, 2 rounds of: 60 double-unders 30 squats 15 deadlifts...

Tuesday 3/29/16

Part 1: Every 2:00 for 12:00 (7 total sets): 1 Power Clean + 1 Push Jerk + 1 Clean + 1 Jerk No dropping the bar Begin between 60-70% of 1rm Power Clean and work to a max for the complex. Part 2: For time: 42 GHD Sit-ups* 21 Power Cleans (135/95) 30 GHD Sit-ups 15...

Monday 3/28/16

Alt EMOM 20 mins: Back Squats and Row Calories Every 1 min for 20 mins, alternating between: Even: 3 Back Squats @ 60% 1RM Odd: 15/12 Row Calories