March 19, 2020

A. Strength

5 sets:

Deadlift x 3 Reps

:30 AMRAP Push Ups

B.

EMOM X 20:00

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

*Choose a weight that is moderate but unbroken*

March 18, 2020

 A.

1 mile run

10 turkish get ups

B. 

Every 4:00 x 5 complete

10 DB Snatch (moderate-heavy)

10 DB Overhead Squat (same DB)

10 Tall Box Jump Overs

March 17, 2020

 A. Strength/Skill

6 Sets:

2 Hang Power Cleans (Building)

6-10 Strict HSPU or DB Z Press

B. SPRINT

EMOM X 16:00

1- 18 Burpees

2- 18 TTB

3- 9 UB Power Cleans (moderate)

4- Rest

March 17, 2020

 A. Strenght/Skill

3 RNFT:

6/side DB Walking Lunge

8/side Alternating KB Arnold Press

12 Windshield Wipers

B. SPRINT

Every 3:00 X 7 Rounds

50 Double Unders

40' HSW (20 out/20 back) or 2 KB OH Carry

300/250m Row

March 16, 2020