3.26.2016

WARM UP
Jump Rope, Bike or Row 3 Min then…

3 RNFT
10 Total Walking Single Leg RDLs
10 Ring Rows
10 Slow Perfect Pushups

Shoulder YTW

Power Clean Drills and warm up to Power Clean weight to be used in the WOD.

In Teams of 2, only one person working at a time.

25 Min AMRAP
50 Wall Balls 20/14
50 Power Cleans 95/65
50 Cals Rowing
50 Swings 53/35

or

STRENGTH PROGRAM

Week 3, Day 4

1. Back Squat 5 reps at 70% of 1RM, 5 reps at 80%, 3 x 5 at 87%

2. Snatch Pulls 3 x 5 at 90% of 1RM Power or Squat Snatch whichever is higher

3. Squat Snatch 3 reps at 60% 1RM, 3 at 70%, 3 at 80%, 2 x 3 at 85%

4. Clean Pulls 3 x 5 at 90% 1RM Power or Squat Clean whichever is higher

5. Squat Clean and Split Jerk, 3 reps at 60% 1RM, then 3+1 at 70%, 3+1
at 80%, 2 x 3+1 at 85% (3 cleans in a row + 1 split jerk)