031619

Warm up: tabata wallballs/squats

A. 3 rounds

Every 8 minutes row 1000 m

With remainder of the 8 min build to 3 rm power clean and jerk 

Or IM30

B. Class 30 min cap with a partner 

4 rounds 

50/40 cal row

30 clean and jerks

30 thrusters 

R1: 135/95

R2: 185/125

R3: 205/135

R4: 225/155

C. Weakness x 15 minutes

031319

warm up: 5 min emom

20 dub unders w/singles remainder of the minute

Then 1000 m row

A. IM60

B. Back Squat to a 1 rm in 10 lifts or less/10 pull-ups in between each set

C. Weakness Or IM30

031219

Warm up: same as Monday

Mobilize

A. Build to a 1 rm squat clean in 10 reps or less

B. 

5 rounds

200 m run

15 thrusters 95/65

C. Class

D. Weakness or IM30 

Monday March 11, 2019

Warm up:

5 min emom

7 burpees+3 burpee box jump overs 24/20

A. Every :90 for 15 minutes no foot snatch + 4 ohs(build up as you go. Try to start at 135/95 or greater)

B. Class

C. 20 min emom

15/12 cal row: even

Cal bike: odd

Score total bike cal.

030619

warm up:

5 min aerobic piece + 5x 5 pull-ups 10 hip ext 15 squats

snatch primer

A.

21 ohs 95/65

7 muscle ups

15 ohs 135/95

5 muscle ups

9 ohs 185/125

3 muscle ups

B. Class

C. Weakness work