Mar
23

"The sky is falling!"

3 x 5:00 ON / 1:00 OFF
30/22 Calorie Row
25 Wall Ball
20 steps Front Rack Lunge (55#/75#)
15 Toes-2-Bar
10 Hang Power Snatch (55#/75#)

Mar
22

"It’s now or never!"

EMOM for 12:00:
3 Deadlifts (165#/255#)
6 Push Ups (Rx is HR)
6 Plyo Lunges

4 Rounds:
Run 200 meters
15 Thrusters (65#/95#)
10 Burpee Pull Ups

Mar
21

"Nothing up my sleeve!"

Turkish Get Ups
3 x 3 (each side)
*3 Snatches and 4 steps of OH Lunges at the top

5 Rounds:  (15:00)
6 Power Cleans (105#/155#)
7 HSPU (Rx is strict)
8 Box Jumps

Mar
19

"Nerves of steel!"

Every 1:30 x 6 sets:
1 Snatch Lift Off + 1 Hang Snatch + 1 Snatch (just below knee) + 1 Snatch (floor)

3 Rounds:  (20:00)
1/2 Rope Climbs
8 Front Squats (75#/115#)
8 Burpee-Over-Bar
12 KB Swings (53#/70#)
12 Ring Dips

Mar
19

"Tickled pink!"

3 Rounds:
15 Power Cleans (95#/135#)
30 Wall Ball
15 Box Jump-Overs
Run 300 meters

1 185 186 187 188 189 243

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