16.3 is the priority. After that pick and choose from here.

Warm up: run for 3 minutes walk for one x 3 rounds

:20 static hip ext hold+10 hip ext+2 min of mobility x 3


50 deadlifts 165/110

40 box jump over 24/20 (no landing on top)

30 wall balls 

20 cal row

10 thrusters 165/110

B) class workout

C) box squat build to a heavy 5, but don’t fail. Then move to a heavy 3, but don’t fail. Then a heavy single but don’t fail. 

Monday, March 14th, 2016 at 7:14 am / Competitive