March 11, 2015 admin

03/11/15

1. 12mins: Moderate Snatch (from floor) or Deadlift

2. Every :90 x4:

30 Jump Ropes
5 Snatch @ 75% of Part 1

3. 10 Rounds w/ a partner:

20 Med-Ball Sit Ups (10 ea) – both partners do each round
7/5 Row Calories – 1 partner does each round (switch every other round)


Competitor’s Program

1. AMRAP 11mins:

30 Wall Balls 20/14 – 10/9′
15 Box Jumps – step down 24/20″
5 Muscle Ups

Notes:  Warm up and treat like an Open workout…use as a game plan for when Muscle Ups come into play.

2. 12mins: Airdyne at easy pace

3. 12mins: Mobility work of choice


“Think left and think right and think low and think high.  Oh, the thinks you can think up if only you try!” – Dr. Seuss

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