10.3.16

Monday

Front Squats 5x3 (add weight each set)

Power Cleans 5x2 @ 80% of 1RM

2 Rounds For Time

10 Chest to Bar

10 Power Cleans 135/95

10 Front Squats

10 Jerks

*Scale accordingly to keep the intensity hight*

Tuesday

"Twista"

@ 0:00

3 RFT

10 Power Snatches 95/65 / 10 Bar Burpees

@ 10:00

2 RFT

15 Power Snatches 115/80 / 15 Bar Burpees

@ 20:00

1 RFT

30 Power Snatches 135/95 / 30 Bar Burpees

Hero Wednesday

"DVB"

1 mile run with a med ball

then, 

8 RFT 

10 Wall Balls/1 Rope Climb

800 meter run

then, 

4 RFT

10 Wall Balls/ 1 Rope Climb

400 meter run

then, 

2 RFT

10 Wall Balls/1 Rope Climb

*Scale accordingly. Feel free to partner up for this*

Thursday

Recovery Workout

Friday

"Bring A Friend"


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