Wednesday, March 20

Performance

For Time: 

15 BB Thrusters (40/25) 

200m Run 

25 RDL 

30 squat jumps over BB 

200m Run 

25 Hang P Clean 

30 Push Press

400m Run 

25 OHS 

30 Pendlay Rows 

400m Run 

55 Floor Bench Presses

Fitness

4 rounds

10 hang power clean 

100 m run


2 min rest


3 rounds

10 hang power snatch

200 m run


2 min rest


2 rounds

10 push jerk

400 m run


B. 5 sets

6-8 slow bicep curls

10 ring dips or skull crushers

Endurance-Thursday 5:30am Class

EMOM 28'

40' plank

10 BB Front rack alt lunge (50/35)

12 box jumps

10 push ups

14 AKBS (53/44)

14 froggers

21 BW squats