CONDITIONING AMRAP 15 3-6-9-12-15… Air Squat Power Snatch (95/65) HRPU

WARMUP 2 Rounds Each 10 Slow Air Squat 10 Push Ups + :30sec Samson (each leg) 10 Sit Ups + :30sec Pigeon (each leg) then 5 RDL (empty BB then 75/55) 5 Bent Row 5 Hang Power Clean CONDITIONING For Time: 400m Run 20 Hang Power Clean (95/65) 10 Lateral Burpees 400m Run 20 Hang Read more about Thursday 3.29.18[…]

SNTACH COMPLEX P. Snatch + Snatch Balance + OHS 15min to moderate weight (focus on tech) CONDITIONING AMRAP 20 w/teams of 3 90 Wallballs (20/14) 50 T2B

ACTIVATION 3 Rounds 3 Walkouts 6 Squat Jumps 12 Sit Ups CONDITIONING TEAMS of 3 “Christine” 3 Rounds (each) for Time 500m Row (funnel onto rower) 12 Deadlifts (avg team bodyweight) 21 Box Jumps (20)

CLEAN COMPLEX Power Clean + Hang Squat Clean 15min to heaviest Complex for the day CONDITIONING AMRAP 9 (3-6-9-12-15…) KBS (53/35) Goblet Squats Burpees May use KB or DB on these movements  

AMRAP 20-30 5 RDL (95/65) 5 Hang Clean 5 Push Jerk 5 Front Squat 400m Run

EMOM 16 (4 Rounds) Min 1: 30sec Bike Min 2: 30sec KBS (53/35) Min 3: 30sec C2B Pull-ups Min 4: 30sec Plate Jump Burpees

THRUSTERS 15min to build a moderate triple NOT 3RM. Focus on posture and mechanics CONDITIONING 5RFT 10 Wallballs (20/14) 8 Box Jumps (24/20) E80Lap

HANG POWER CLEAN 5-4-3-2-1 @ 50-60-70-80-90% of 1RM CONDITIONING AMRAP 12 12/10 Calorie Row 12 HRPU 12 Alt. DB Snatch (50/35)

CONDITIONING 5 Rounds NOT for time 12/8 Calorie Bike 5 Deadlifts (225/155) 5 C2B Pull-ups 10 Box Jumps 10 HRPU