Month: March 2016

Wed, 032916

   A. Bench Press – 5RM + 1-2×5@90% B. Afap 50 burpees  35 sqT cleans 115/83 15/12 muscle ups  Add on:  those looking to add another session and have some fun today.   AMRAP 20 5 hang power cleans 155/108  400mrow 30 double unders  20 wall balls 20/14 10 t2b

Tuesday, 032816

   A. step 1 (high hang) – snatch – 5RM + 1-2×5@90% * 16 min B. Map training – sustainable efforts throughout  AMRAP 10  10 box jumps 30/24 10 c2b 10 cal row  Rest 4 min  AMRAP 10 15 KB swings 53/35 200m run 35 double unders 

Monday, 032116

   A reminder for those getting after 16.4 today.  Those not getting after 16.4… A1. Front SqT – 5×5@75% (target) A2. Power Snatch Tng Double  B. 1k row x 4; rest 1:45  between   C. Push Press – 2RM + 2×2@90% D. Recovery Work