Monday March 19
Back Squat
3×5@60%
2×5@70%
1×5@80%
AMRAP 11
8 Box Jumps Overs 24/20
14 Alternating Lunge 50/35
20 Alternating D.B Snatch 50/35
Tuesday March 20
10 Rounds For Time
30 Double Unders
3 Hang Power Clean 135/95
2 Squat Clean
1 Jerk
*perform as a complex. If you drop the bar during the complex, perform 3 burpees then continue where you left off
Wednesday March 21
Tempo Bench Press(31X2)
5×8 @ 60%* take last set to 3-5 reps shy of failure
5 Rounds For Time
10 Ring Row
5/Side Kb Snatch 53/35
20 Wallball 20/14
Thursday March 22
AMRAP 3
21/15 Cal. Row
21 Burpee
Max Air Squat
Rest 3 Min.
AMRAP 3
18/13 Cal. Row
18 Burpee
Max Goblet Squat 35/18
Rest 3 Min
AMRAP 3
15/11 Cal. Row
15 Burpee
Max Goblet Squat 53/35
Rest 3 Min.
AMRAP 3
12/9 Cal. Row
12 Burpee
Max Goblet Squat 70/53
Rest 3
Friday March 23
Open 18.4 ish
10 Minutes playing with Handstand Push ups and Handstand Walk
Diane
21-15-9
Deadlifts 225/155
Handstand Push-Up
Saturday March 24
18.5
Sunday March 25
9-12-15-18
Toes 2 Bar
18-15-12-9
Power Snatch 95/65