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Friday 3/30/2018


500 m row or 400 m run


CS/dynamic stretch

B warmup:

With empty barbell

Two rounds

10 bent over rows

10 front squats

10 strict presses

10 good mornings

5 hip snatches

5 OH squats

Workout warmup:

5x3 Strict Press, warmup to 65% and get a 3 rep max for the day. 2 min rest between sets. 


4 rounds for time of:

21 lateral jumps over bar

15 OH Squats (sub front squats if unable to do OHS, not rx) RX95/65, RX+115/75, RX++ 135/95, Scaled 75/55,

9 Hang Power Snatches


5x3 OHS, now that we're warmed up, go for a very solid heavy-ish 3 rep max for the day


3 rounds of:

50 DU's

Max set of TTB

Earlier Event: March 29
Thursday 3/29/2018
Later Event: March 31
Saturday 3/31/2018