Saturday 3-31

9am “HIIT”

10am “Barbell 202”

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Standard

Friday 3-30

In teams of two with one partner working at a time….

Partner Deck of Cards For Time

❤️= Hang Clean 95/65

♠️ = Pull Up

♦️ = S2OH 95/65

♣️ = Box Jump 30/24

Aces = 10 Burpee (each)

Joker = 50 Cal Row

Standard

Thursday 9-28

“DU/Bar MU/ Ring MU”

Mobility: L and T Spine/Lats

Things to Think About:

DU “Feet/Hands/Head”

MU “Grip/Kip/Hip/Catch/Push”

FASTEST SIT UP OF YOUR LIFE

A: 10 min DU Skill

B: 10 min Bar MU Skill

C: 10 min Ring MU Skill

*If you have one, two or all three of these movements down, use the final 5 mins each round as a 50 DU and a 3-6 rep MU EMOM.

D: For Time (10 min Cap)

100 DU

400 m Run

100 DU

400 m Run

100 DU

Standard

Wednesday 3-28

“Snatch”

Mobility: Hips/OH Pos

Things to Think About:

Hip/Bar Path/Punch/Feet

A: 6 min EMOM

1 Snatch Pull with (3) sec Pause at Knee + 1 Snatch Pull with Hip and Shrug + 1 Hang Squat Snatch

B: 6 min EMOM

1 Squat Snatch + 1 Hang Squat Snatch + 1 Snatch Balance

C: 6 min EMOM

1 Squat Snatch

(Nothing Over 80%)

D: For Time

30 Snatch 95/65

Rest 2:00 minutes

30 Snatch 95/65

Standard

Tuesday 3-27

Mobility: L and T Spine/Lats

“Grip/Hollow/Kip/Butterfly”

A: 10 min Pull Up Skill

B: 10 min C2B Skill

C: 10 min T2B Skill

*If you have one, two or all of these movements down, use the final 5 mins each round as a 8-10 rep EMOM.

D: 7 min AMRAP

Burpee

Standard

Monday 3-26

“Clean and Jerk”

Mobility: Hips/OH Pos

Things to Think About:

Hip/Bar Path/Elbows/Feet

A: 6 min EMOM

1 Clean Pull with (3) sec Pause at Knee + 1 Clean Pull with Hip and Shrug + 1 Hang Squat Clean + 1 Split Jerk

B: 6 min EMOM

1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk

C: 6 min EMOM

1 Squat Clean and Jerk

(Nothing Over 80%)

D: For Time

30 Clean and Jerk 95/65

Rest 2:00 minutes

30 Clean and Jerk 95/65

Standard