Thursday 3-31

Mobility: Hips/OH Pos

A: 10 min EMOM
2 Squat Clean and Jerk
(not more than 5 sec between reps)

B: 3-3-3-3-3
Front Squat (80-85% by 3rd set)

C: 3 Rounds
10 Power Clean 135/95
10 S2OH 135/95
10 Front Squat 135/95
* 2 Burpee EMOM, including start of workout….

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Standard

Wednesday 3-30

“Wear Pink”

Mobility: Calves/L and T Spine/Lats

A: 5 min Skill Review
Ring MU
Empty Bar Deadlift Warm Up

B: 30 min EOMOM
1) 15 Box Jump Over 24/20
2) 10 HSPU
3) 10 Deadlift 225/155
4) 5 Ring MU
5) 20 Wall Ball 20/14
6) 50 DUs

* Sub MU with 10 Ring PU or 10 Ring Row to 5 Ring Dip

* Add 1 rep per movement every round. If you fall off pace, take 1 rep back. Add 10 for DUs

Standard

Tuesday 3-29

Mobility: Glutes/Hams/OH Pos

A: 10 min EMOM
Odd: 3 Hang Power Snatch + 3 OHS
Even: 9 Pull Up

B: 2-2-2-2-2
Hang Squat Snatch

C: 10 min AMRAP
2 Burpee
2 OHS 95/65
2 C2B
4 Burpee
4 OHS
4 C2B
6 Burpee
6 OHS
6 C2B
and so on, building by 2 reps every round…

Standard

Saturday 3-26

In teams of two with one partner working at a time, runs done together…

A: 6 min AMRAP
800 m run
50 Pull Up
40 Box Jump 30/24
30 Clean and Jerk 135/95
20 HSPU
10 Bar MU

B: 9 min AMRAP
800 m run
50 Pull Up
40 Box Jump 30/24
30 Clean and Jerk 155/105
20 HSPU
10 Bar MU

C: 15 min AMRAP
800 m run
50 Pull Up
40 Box Jump 30/24
30 Clean and Jerk 185/125
20 HSPU
10 Bar MU

Standard