Tuesday, 3-19-19

Deadlift-9 sets 3×3 @ 70% of 1 RM 3×3 @ 80% 3×3 @ 85% 5 RFT: 20 Wallball 20/14 20 Power Clean 75/55 *20 min Cap*

Skill – Power Snatch Five rounds on the 3:00 interval for max reps of: 400m Row Power snatches, 95# (65#) Rest 1:00 You must complete one 400m row each round and your score for the round is the number of power snatches you complete with the remaining time. Spring Salad          …

20 Min EMOM 40 Double-under 15 Push Ups 15 Weighted Sit Ups 15 Pistols Skill Work!!!

15 Min to est a 1 RM Front Squat Reps could look like : 1×3 @ 60% 1×3 @ 70% 1×2 @ 80% 1×1 @ 85% 1×1 @ 90 % 3×1 @ 95%+ 3 RFT 20 DB Box Step Overs 50/35 50 D/U 3:1 20 DB Thrusters 50/35 *18 min Cap*  

Strength/Skill: Snatch Grip Deadlifts 5X3, Snatch Grip High Pulls 3X3 As many reps as possible in 3 minutes: 10 Burpee box jumps 24″(20″) 20 Pull ups 30 Air squats 40 Toes to bar 50 Wall balls 10ft. (20#/14#) 60 KB swings 24kg(16kg) 70 Double unders Rest 2 minutes As many reps as possible in 6…

Last day to order from catalog is Jan 5th. Lots of sand outside, please clean your shoes.   Strength: 2 Power Clean + 1 Sq. Clean + 1 Push Jerk + 1 Split Jerk Complex Every 1:30 complete 1 complex for 6 sets (9 min) start @ 50% of weakest movement and build for a…