20160329

TUESDAY

Back Squat 3rm

Conditioning
3 RFT:
12 OHS, 115/80
12 Box Jumps, 24/20

 

WEDNESDAY

Barbell Cycling
With a Running Clock…
Min 1: 11 Clean and Jerks,
Min 2: Rest
Min 3: 9 Clean and Jerks,
Min 4: Rest
Min 5: 7 Clean and Jerks,
Min 6: Rest
Min 7: 5 Clean and Jerks,
Min 8: Rest
Min 9: 3 Clean and Jerks,

3-5 rounds, steady work:

30s Weighted Plank, 15 OH sit ups, 10 GHR,

 

THURSDAY

Power Snatch
Build to a Heavy Set of 2

EMOM x 18

1– 3 Power Snatch (75% of today)
2 – 40 Double-Unders or use the minute to practice

3—Pistols or ankle mobility work

2k row or 1 mile run

FRIDAY
 

Conditioning
3 RFT:

21 Box Jumps, 24/20
12 Thrusters, 95/65
3 ctb/muscle ups

Deadlift:  5x5

 

SATURDAY

“Cement Mixer”
7 Rounds, On the 3 minutes:
400 Meter Run + 12 TTB
Your score is the slowest time for any given round.

Remainder of class:  pick a skill and work on it.

 

SUNDAY

EMOM 24:

10 dips

Rope climb

HPC 3 reps

GHD sit ups x15

Step ups, 5 each leg