March 5, 2019

Wednesday

Fitness


3-4 Sets:
Hang Power Clean, x5
Hollow Rock, x20
Half-Kneeling Windmill, x5/arm
HS Hold, x:45-sec

10 Minute AMRAP:
30/24 Cal Bike
40 Wall Balls
30 Burpee Box Step Overs

Performance


Clean & Jerk Progression (Week 8 of 9)
Waveload:
Singles @ 82%,87%,92% 82%,87%,92% 82%,87%,92%

For Time:
150 Double Unders
– Then –
4 Rounds:
20 DB Snatch (50/35)
20m SA OH Walking Lunge (50/35)
– Then –
150 Double Unders

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm