3/23/2015

3.23 - 3.29

A. Snatch 5 @ 80-85% B. Power Snatch EMOM x 5 - 3 TNG reps @ 55% + 3 rounds: 500m Row 15 HR Burpees Over Rower 5 Muscle Ups 30 KB Swings 53/35 + Finisher: 3 x 1 minute - weighted plank

A. Clean 5 @ 80-85% B. Power Clean EMOM x 5 - 3 TNG reps @ 55% + 4 rounds: 10 TNG Squat Cleans 95/65 40 Double Unders + Finisher: 5 minutes on Rower @ 85-90% 3 minute rest x 3-4 sets

Row 20 minutes 30 second SPRINT 30 seconds Recover + 2 rounds NOT TIMED: 10 strict pull-ups 20 push-ups 10 overhead squats 45# bar 20 hollow rocks 10 back extensions 20 Russian KB Swings 10 Single Leg KB DL/side 20 Perfect Air Squats + 20-30 minute area specific mobility

A. Back Squat - 10 x 1 @ 80% rest 30 seconds B. Snatch x 2 reps EMOM x 10 minutes @ 70-75% + 15.5 Movement Prep and Run Through

Open Workout 15.5

Active Rest (NOT OPTIONAL) 20 Minutes Rower 30 second sprint 30 second slow recovery Row + 20-30 minutes area specific mobility

Open Workout 15.5 Retest

3.23 (final week for us - let's get it)

A. Snatch
5 @ 80-85%
B. Power Snatch
EMOM x 5 - 3 TNG reps @ 55%
+
3 rounds:
500m Row
15 HR Burpees Over Rower
5 Muscle Ups
30 KB Swings 53/35
+
Finisher:
3 x 1 minute - weighted plank