03052018-030918
Monday 030518
Strength
Front Squat
EMOM X 8
3 Back Squats + 1 Front Squat
*All at the same weight
Conditioning
8 min Amrap 3-6-9-12. . . Power Snatch (115/80) Lateral Barbell Burpees
Tuesday 030618
EMOM X 8
Min 1-4- 5 Clean and Jerks
Min 4-8 - 3 Snatches
(155/105)
*You choose weight, we want the same weight for both clean and jerks and snatches.
** One will probably limit the other.
Conditioning
60-50-40-30-20 Double Unders 30-25-20-15-10 T2B
Wednesday 030718
Gymnastics
EMOM X 12
Min 1- 6 Pull Ups + 4 C2B
Min 2- 3 Wall Walks
Min 3- ME L-Sit
Conditioning
5 Rds 10 Power Cleans (155/105) 15 HSPU 15 Box Jump Overs (24/20)
Thursday 030818
15 Min to work on weaknesses
- HSPU
- Dubs
- Bar MU
- OHS
*Whatever it is
400m Run
50 OHS (75/55)
400m Run
50 Burpees to a bar
Friday 030918
18.3
"Open 18.3"