March 5th & 7th

Wednesday -- march 5th

AM - BSq int + SN int + C&J mod + MAP (30/30 - hard)

A. Back Squat @ 20X1, 4 reps @ 80% RM x 3 sets, 3 min

B. Squat Snatch. Above Knee Hang Squat Snatch. OHS, 1.1.1 - work to a tough set, no dropping b/t reps

C. Split Jerk, 1 rep per min x 15 mins - 3 mins @ 135lb, 3 mins @ 145lb, 3 mins @ 155lb, 3 min @ 165lb, 3 min @ 175lb

D. 3 sets @ high effort:

30 sec Thruster @ 95lbs

30 sec rest

30 sec Power Clean @ 95lbs

30 sec rest

30 sec Box Jumps - 20"

30 sec rest

A. @ 216#

B. 155#

C. completed

D. wow that was hard

thrusters: 13, 11, 8 (had to break the last set)

PC: 14, 12, 11

box jumps: 16 every rd.. this was the easiest of the movements, meaning this whole thing was tough

8

PM - extra gymnastic work + MAP cyc

3 sets:

1k Row @ 2:10/500m

6 Ring Muscle-ups

3 min b/t sets

unbroken MU every set, but that 6th one was tough every time

4:48, 4:45, 4:48

+

rest as needed

+

3 rounds for time:

3 rope climbs to 15ft

50ft handstand walk

6:50, this started great, but fell apart quick.

+

rest as needed

+

EMOM x 10 mins:

1st - 10 toes to bar

2nd - 10 clapping push-ups

tough

7

Fri march 7

A. Back Squat @ 20X1, 4 reps @ 80% RM x 3 sets, 3 min

B. Squat Clean and Split Jerk, build to 90-92% RM for a single

C. Power Snatch. Above Knee Hang Power Snatch, 1.1 @ 140lb per min x 5 mins

D. 2 rounds @ high effort:

10 OHS @ 65lbs

10 Chest to Bar

A. @ 216#

b. 193# easy

C. completed, but failed the final hang power snatch

D. 1:07

8

PM - non-Open movement high turnover 7-10 min tester 

10 min @ high effort:

1k Row

25 Burpees onto 20" box

AMRAP DU's in remaining time

i lost count but somewhere around 250 DU

8