Monday, 2-25-19

Strength/Skill – Hang Power Snatch 3 R.F.T. 10 – Hang Power Snatches 135/95 15 – Chest to Deck Clapping Push-ups (Scaling will be provided) 20m – Bear walk

Strength/Skill – Clean & Jerk NO OLY SHOES ON ROPE CLIMBS For Time 100 Double-Unders 2 Rope Climbs 50 Push Press 75/45# 2 Rope Climbs 100 Air Squats 2 Rope Climbs 50 Squat Thrusts 2 Rope Climbs NO OLY SHOES ON ROPE CLIMBS

Strength/Skill – 8 min EMOM – 1 Power Clean + 2 Front Squats 85% of 1 RM PC Complete as many rounds as possible in 15 minutes: 7 Push press, 135# (95#) 10 Overhead squat, 135# (95#) 15 Weighted Ab-Mat Sit-ups 30/15

Strength:10 min EMOM  5 KBS 53/35 + 10 Push Up     5 Min AMRAP 30 Walking Lunge 15 t2b 100m Row rest 2 min 5 Min AMRAP 25 Walking Lunge 15 V-Up 100m Row rest 2 min 5 Min AMRAP 20 Walking Lunge 15 Sit Up 100m Row *18min Running Clock*

Strength/Skill – 3 Position Clean x 5 5 rounds for reps :30 of work at each station, no rest between movements Pushups Box jumps (24/20″) Snatches (75/55#) Floor wipers :30 rest

Strength: 2 Hang Power Snatch + 1 Power Snatch x5 65-75% 1 RM Power Snatch 21-15-9 Front Squat 185/115 (from the ground) Weighted Sit Up 70/50