Monthly Archives: March 2017

2 rds:
10 cal bike or 250 m row
10 air squats
5 down dog push up
5 jump squats
pvc pass thrus and hanging stretch

press complex
strict
push
jerk

2RFT
54 Du
54 weighted sit ups
54 DU
54 weighted lunges R+L=2
54 DU
54 weighted triceps extensions

CASH OUT

row 500 m
down / back
high kicks / front lunges
high kicks / side lunges
high knees / frog leaps

red line for coach led POP squats

SNATCH SKILL
1. Snatch balance from squat
2. Clean grip snatch
3. Power snatch hold
4. Snatch

21-15-9
C&J
T2B
115/75, 95/65, 85/55, 75/45

make 5 snow angels
then, ride or row for

4 rds
5 front squat 50%, 55%,65%, 75%
5 seated box jumps
5 back squat 60%, 65%,75% , 75%

2 person team
a1 goes a2 follows - a1 can not pass a25RFT
10 calorie bike
10 box jumps 24/20
burpee broad jumps down
10 ball slam 40/30, 30/20, 20/10
10 k2e

stretch, foam role and skill work (homework) optional

4 min row or ride - 45 sec at 50% 15 sec at 80%
5 air squats to bear crawl down - 5 hanging knee raises jog back
5 air squats to high kicks down - 5 hanging knee raises - jog back
5 air squats to broad jumps down - 5 hanginf knee raises - jog back

CLEANS
12 min
warm up with PVC and/or empty bar - hang pull - hang power clean to hang squat clean
then increase load gradually to establish moderate singles

giant set -
6 RFT
4 deadlift
2 clean
4 front squat
2 bbjo