15.3 Redo
or
Rest
3/14/2015
Active Rest (NOT OPTIONAL)
20 Minutes Rower
30 second sprint
30 second slow recovery Row
+
20-30 minutes area specific mobility
20 Minutes Rower
30 second sprint
30 second slow recovery Row
+
20-30 minutes area specific mobility
3/12/2015
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
B. Power Snatch 7 x 1 *building*
+
15.3 Movement Prep and Run Through
3/11/2015
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
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
3/10/2015
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
+
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
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
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
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