Friday, 3-1-19

Strength/Skill – 6 x 3-pos Power Clean (65-75 % of your 1RM power clean) For time: 400 m Run 40 Box jumps 24/20 400 m Run 40 Squats 400 m Run 40 Med Ball Power Cleans 20/14

30 Back squats 135/95 20 Pull-ups 10 Snatches 135/95 30 Front squats 115/75 20 Pull-ups 10 Snatches 115/75 30 Overhead squats 95/45# 20 Pull-ups 10 Snatches 95/45# EMOM stop and do 2 Man Maker 35/25

Trish and Matt’s Wedding W.O.D. The Ol'(Wall) Ball and Chain W.O.D. 69 R.F.T. (-64) 5 – Hard Thrusts-(ers) 135/95 3 – Snatches (Power) 135/95 13 – Ball Breakers 20/14 (Medicine Ball Clean Wall Ball Shots) (Reps represent Matt & Trish’s wedding date)

25 min to complete 3×10 Skull Crushers 3×15(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at bottom superset with 20 bench dips 3 sets of BB 21’s 100 D/U 3:1 30 Pull ups 25 Front squats 155/115 100 D/U 12 min cap

9 min EMOM 1- 20 Sit Up 2- 12/9 AAB Cal 3- 8/5 Strict HSPU Team of 3 – 25 Min AMRAP 90/60 Cal Row 60 Alt. DB Snatch 70/50 300 D/U 3:1 15 Rope Climbs 2:1

Strength/Skill – Front squat – 15 mins. work up to a 3 RM 3 R.F.T 16- Front Racked Backwards Walking Lunges 115/75 10- Toes to Bar / Pull-ups (1 Toes to bar & 1 Pull-up = 1 Rep) 6- S.D.H.P. 115/75