3.31.2016

WARM UP:
Track and Ladder Drills

35 Min AMRAP NFT

10 OH Walking Lunges with Sand Bag 75 or 50 or Med Ball 30 or 20
10 Strict Knee Ups or Straight Leg Raise

:30 Max Effort Assault Bike
:30 sec Hollow Rocks

10 Elevated Ring Rows
10 Total Alternating Renegade Rows

:60 Max Effort Rower
:60 Sec Moving Plank

Group Stretch

or

OLYMPIC WORKOUT

Snatch

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
3 Sets of 1 Rep @ 80%

Snatch Pull

3 Sets of 3 Reps @ 105%

Back Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
3 Sets of 2 Reps @ 80%

Push Press

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
2 Sets of 2 Reps @ 80%