3/9/2015

3.9 - 3.15

A. Snatch 3 x 65% 2 x 70% 1 x 75% 3 x 70% 2 x 75% 1 x 80-85% + 5 rounds: 30 Second Bike Sprint 15 Burpees 6" target 50 Double Unders rest 1 minute *record time for each round + total calories* + Finisher: Back Extensions - 4 x 25

A. Power Clean - 3, 2, 1, 3, 2, 1 *building each set* rest as needed + AMRAP 10 10 Squat Clean 95/65 10 Box Jumps 24/20 + Finisher: Row 500m @ 1:45/2:00 pace rest 2 minutes x 4

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 5 x 2 @ 80-85% rest as needed B. Power Snatch 7 x 1 *building* + 15.3 Movement Prep and Run Through

Open Workout 15.3

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

Open Workout 15.3 Retest

3.9.2015

A. Snatch
3 x 65%
2 x 70%
1 x 75%
3 x 70%
2 x 75%
1 x 80-85%
+
5 rounds:
30 Second Bike Sprint
15 Burpees 6" target
50 Double Unders
rest 1 minute
*record time for each round + total calories*
+
Finisher:
Back Extensions - 4 x 25