March 23 - March 27

Monday, March 23, 2015

Happy birthday Jerid!

A. 15.4
AMRAP 8:00
Handstand Push-ups
Cleans (185/125)
3-3, 6-3, 9-3, 12-6, 15-6, 18-6, 21-9, etc

OR 15.4 Scaled
AMRAP 8:00
10 Push Press (95/65)
10 Cleans (115/75)

OR AMRAP 8:00
100m Run
10 Alternating DB Snatch (40/30)
10 Toes to Bar

B. 4 x 200m Run Sprints
OR
4 x 250m Row Sprints
Rest as Needed.

Tuesday, March 24, 2015

A. Push Jerk 3-3-3-3-3

B. AMRAP 3:00 x 3
9 Thrusters (75/55)
36 Double Unders
Rest 3:00 Between Each Round

Wednesday, March 25, 2015

A. Every :30 x 6:00
Power Snatch + Hang Power Snatch
Increase Weight Every 2:00

B. 10-9-8-7-6-5-4-3-2-1
Pull-ups
1-2-3-4-5-6-7-8-9-10
Burpees
Then immediately begin:
10-9-8-7-6-5-4-3-2-1
Box Jumps
1-2-3-4-5-6-7-8-9-10
Deadlifts (225/145)

Thursday, March 26, 2015

A.  Every :30 x 5:00
Squat Clean + Front Squat
Same Weight for all sets- 70-75% of Clean

B. 500m Row
40 Medball Sit-ups
30 Ring Dips
20 Power Cleans (135/95)
10 Wall Walks
400m Run with Medball

Friday, March 27, 2015

A. Partner Workout
5 Rounds:
50 Sit-ups
40 KB Swings
30 Back Squats @ 50%
400m Plate Carry (45/35)