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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"