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March 30, 2018

Strength/Skill:

Deadlifts

2 Rounds of 5@78%  3@82% 1@86%

Conditioning:

Running clock 

15-12-9

DL

T2B

Rest 2 min

15-12-9

Cals Row

Hang C&J 

Rx+: 185/125# Rx: 135/85# Sc: 115/75# or athlete preference

March 30, 2018

Strength/Skill:

Deadlifts

2 Rounds of 5@  3@  1@

Conditioning:

Running clock 

15-12-9

DL

T2B

Rest 2 min

15-12-9

Cals Row

Hang C&J 

Rx+: 185/125# Rx: 135/85# Sc: 115/75# or athlete preference

March 28, 2018

14 E2MOM
1 Hang Snatch Pull + 1 High Hang Snatch + 1 Snatch Balance (or OHS)

***moderate load

10 min amrap
12- snatch @95/65
9- handrelease push ups
6- pull ups  

March 28, 2018

Erika's Not 28 min Partner AMRAP

28 Box Jumps total
28' Plate OH Lunge each
28 Burpees total 

March 27, 2018

Strength/Skill:

Strict Press 5x2

Conditioning:

27-21-15-9

Single-Arm DB S2O 45/30#

DU (2-1 singles)

Abmat Sit-ups 

March 25, 2018

Strength/Skill:
Front Squats
2 Rounds
5@ 73%.. 3 @ 78%.. 1@ 82%

Conditioning:
18.5 or 7 min AMRAP of WB and KBS with same reps