3/23/18

Strength: EMOM 8 MIN Even: 30 sec Handstand Hold Odd: 30 sec Wall Sit Workout: 1-2-3-4-5-6-7-8-9-10 Power Cleans 95/65 Front Squat 95/65 Shoulder 2 OH 95/65

3/22/18

Strength: Shoulder Press 6 X 3 @ 60% 1RM Workout: 3 Rounds 20 OH Wt’d Lunges 45/25 (plate) 15 Toes 2 Bar 10 Ring Dips

3/21/18

Strength: Deadlift 6 sets 3 reps 60% 1RM Workout: AMRAP 6 Min 20 DU’s 20 KB Swings 50/35 -Rest 1 Min then- AMRAP 6 Min 20 Wallballs 20/15 10 DB Clean and Jerk 45/30

3/20/18

Strength: Snatch 1RM Workout: AMRAP 12 min 3 Pullups 3 Burpees 3 Box Jumps 24/20 *Add 3 reps each round

3/19/18

Strength: Front Squat 1RM Workout:  9 Min Clock 18.4 21-15-9 Deadlift  225/155 HSPU -then- 21-15-9 Deadlift 315/205 50′ HS Walk 25’/25′   Class Workout: 9 Min Clock 21-15-9 Deadlift 135/95 Hand Release Pushups -then- 21-15-9 Deadlift 185/135 50′ Bear Crawl 25’/25′