Monday March 5
12 Minutes to find a 3RM Bear Complex
3 RFT
20 Alt. Lunge 53/35
15 Deadlift 185/125
10 Pull up
Tuesday March 6
Every 3 Minutes for 8 Rounds
15 Wallball 20/14
15 KB Swing 53/35
30 Double Under
Wednesday March 7
EMOM 25
1 min: 5-10 Bar Dips
2 Min: 12/8 Calorie Bike
3 Min: 30-40 Sec Front Rack KB Hold 53/35
4 Min: 10-15 Box Jump 24/20
5 Min: Rest
Thursday March 8
Snatch Pull* 2 second Pause at Hang position
5×5 Building each set
AMRAP 10
12 Power Snatch 95/65
10 Toes 2 Bar
8 HSPU
Friday March 9
18.2 ish
on a running clock:
0-12 minutes
1-10
DB Squat 50/35
Bar facing Burpees
13-16 minutes
Find a heavy Clean
Saturday March 10
Snatch Balance
Work on technique/positions
Build to a heavy Single
AMRAP 11
9 Overhead Squats 75/55
7 Push ups
5 Push Jerks
Sunday March 11
3 RFT
30 Calorie Row
20 Burpee
30 Double Unders