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Wednesday 3/21/2018

Warmup:

500 m row or 400 m run

B warmup:

10 WB

10 WB situps, behind head to heals

10 med ball (wb) squat cleans

Workout warmup:

10 min EMOM

3 clean and jerks working up to workout weight+

Workout:

4 rounds for time

10 Power Cleans, Rx 135/95, Rx+155/105, RX++185/125

20 Wall balls 20/14 lb, 10'/9'

100 m run

Lift:

Push Press:

Sets of 5-3-2-1-1, start at 70% working up to a max for the day. Use racks.

Skill:

5 rounds of:

3 rope climbs

50 DU's

Earlier Event: March 20
Tuesday 3/20/2018
Later Event: March 22
Thursday 3/22/2018