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03052018-030918

March 5, 2018

 

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"

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