17-20 MAR 2015

Warm-up
10 Jumping Jacks (4CT)
1 Burpee Broad Jump(Rig to Wall)
1 “Spider Man/Aligator walk” back to rig
Tuesday
V:
Snatch complex
*THEN*
21-15-9
SN Grip DL(225/185)
HSPU (Strict)
N:
OHS (30min
*THEN*
21-18-15-12-9-6-3-1
OHS
HR Push UP
Wednesday
V:
Rower Sprints
500m x6
1Min rest in between rows. Until completion of reps.
*THEN(5 min break)*
1 min Rower Sprint x 6
*THEN*
1min Plank (25-45lb)x3
*MOBILITY*
N:
7min K2E
*THEN*
10rds
Jumprope 1 min
Squat 1 min
Thursday
V/N:
15 Min EMOM
5 Burpee
15 SQT
*THEN*
21-15-9
4 count FWD Lundge
V-UP
Friday
OPEN 15.4