MONDAY, 4-10-17

Mariana & Debbie at the River 24. Debbie completed 62.7 miles in a 24 hr period!!! Tonight @ Buckley’s Irish Pub Anthony A’s band, Bangers & Mash will be performing at 9:30 pm. Come on down!!!! 5 min amrap: 10 sdhp 75#/65# 10 box jumps 20″ 1 min rest 5 min amrap: 10 push press…

Strength:12 min E2MOM 2 Sq. Clean + 1 Push Jerk + 1 Split Jerk *start light and build to a heavy complex* Buy in – 500′ Farmers Carry w/KB’s 53/35 then… 3rds 30 Cal Row 25 Wall balls 20/14 20 Deadlift 225/155 *25min Cap*

Strength Skill – One Clean Deadlift, One Power Clean, One Front Squat X 5 65, 70, 75, 75, 80% of your 1 RM of your Front Squat 3 R.F.T. 1 Rope Ascent 200m Weighted Run W/ Plate 45/25 25 KB Swings 53/35 30 D.U.”s

10 Min Skill Work 30 min EMOM 1- 3 Power Snatch +2 Sq. Snatch115/85 2- 7 V-Ups + 10 Hollow Rocks 3- 50 D/U

For Time: 115/85 pound Shoulder press, 10 reps 115/85 pound Overhead squat, 15 reps 115/85 pound Push press, 20 reps 115/85 pound Front squat, 25 reps 115/85 pound Push jerk, 30 reps 115/85 pound Back squat, 35 reps

Deadlifts 6 X 3 @ 77.5% 15 Min AMRAP 15 Wall Balls 20/14 12 T2B 9 Deadlifts @ 50%