Thursday, 3-28-13

In teams of 2: 100 Hang Power Cleans (95/65) 100 Front Squats (95/65) 100 Hang power Snatch (95/65) 100 Back Squat (95/65) ** E2MOM 10 Burpees 1 person works at a time!

Strength/Skill – Weighted Push-up 5-5-5-5 21, 18, 15, 12, 9, 6 Power Cleans 115/85 Front Squat 115/85 Box Jump 24/20

WOD – Three rounds for time After warm up Squat Clean, 5-5-5 – Fifty percent of one rep max. For time: 95 /55 pound Squat clean, 21 reps 42 Back extensions 95/55 pound Squat clean, 15 reps 30 Back extensions 95/55 pound Squat clean, 9 reps 18 Back extensions Cool Down – K2E on Ropes…

Do not leave any valuables in your car!!! 12 Min EMOM Even- 3 TNG Power Snatches 70-75% 1RM Odd- 5-12 Strict Pull ups 15Min AMRAP 50 Goblet Squats 53/35 40 HR Push Ups 30 Cal Row 20 T2B 10 Power Cleans 185/135

Strength: 7×3 Weighted Dips *Increasing load each set* Skill: 15 Min Strict HSPU work WOD: 15-10-5 Hang Power Clean 165/115 D/U x4 (60-40-20) *15 min Cap* *Scale as needed*

Strength/Skill – Power Clean 5-5-3-3-1 4 R.F.T. 6 Man Makers 45/25 12 Pull-ups 18 Alternating Pistols