Friday, 031315

A. 500m Row x 3; rest = 1 rd of “cindy”  @ hard effort pace here on the rows, wake that body up
B. 3 rds 
3 Muscle Ups 
12 wall balls
20 Double Unders
rest 1 min between Rds 
C. :20 sprint on Bike x 6; rest 3 min between 
D. Some mobility and static stretching for positional pieces later today 

A. 15.3  (full break down, thoughts, recommendations, tips tricks etc…On the PBP private group on FB)
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rest for a few, recovery 

B. EMOM x 10 
2-3 TnG Power Cleans ; starting at 75% and ascending. Footwork is important here, stay smooth, no starfish BS – focus on speed and footwork , climb accordingly 
C. Deficit Deadlift – 3×3 @80-83%
D. Cool Down / Recovery work; athlete specific 

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