9-13 MAR 2015

Monday
V:
Snatch Complex(Pauses/Snatches from all positions)
*THEN*
15min EMOM
Odd: 2 P. Snatch
Even: 4 Box Jump
N:
WB Sprints 45 sec X 10
*THEN*
21-15-9
SQT
HR Push-up

Tuesday
V:
F. SQT
1x10, 1x8, 2x6, 1x4, 1x8 (no more than 85%)
*THEN*
21-18-15-12-9-6-3-1
KB Swing
Goblet SQT
N:
7min Pull-up
*THEN*
20-18-16-12-10-6-4-2
OH Lunge(Arms locked, back knee not touching ground, 45-15LB)
KB Swing

Wednesday
V:
Deadlifts
1x10,1x8,2x6,1x4,1x8 (no more than 95%)
*THEN*
18-16-14-12-8-2
Dumbell Snatch(total)
Jumping Jack
N:
7min K2E
*THEN*
“Annie”
50-40-30-20-10
Jump Rope(Singles/Doubles)
Sit-ups

Thursday
(Weather Dependent)
V:
1x1200m Run, 2x 800m, 4x400m
Mobility
N:
5k Row

Friday
Open Workout 15.3