Tuesday 13th March

EMOM 35min (7ea):
1) 2 Mid-Hang Snatches
2) 30-Second Plank
3) 10 Lateral Bar Over Burpees
4) 5 Strict Toes-to-Bars
5) Rest

Post work to comments.

4 Handstand Push-Ups
8 Pistol Squats
12 Single Arm Snatch
AMRAP in 16 Minutes

5 rounds of 10 reverse incline press ups, 10 crunches on ball with medicine ball, 10 squat thrusters 2x 24lbs, 10 traveling lunges and 10 TRX pull ups

Pre-WOD: 5 X 5 Front Squats, 95#, 105#x2, 110#x2

3RFT
400 Meter Run
21 Dumbbell Squat Cleans (45/25#)
12 Pull Ups (blue band)

for time

21-15-9
Barbell Thrusters (15/20kg)
Pull-ups

Push press 3 rep max

Choose two positions and mobility techniques for your areas of tightness and with the workout in mind. Spend at least 5 minutes on each one, freestyling within the position. Test and re-test the movement your are trying to improve.

AMRAP:
- 2 min max reps Power Snatch (60/40 kgs).
- 2 min rest.
- 2 min max reps Clean & Jerk (60/40 Kgs).
- 2 min rest.
- 2 min max reps Front Squat (60/40 Kgs.
- 2 min rest.
- 1000 m run.

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
5 inchworms
10 sl dl
5 jing jang

Metcon/*Rx(15)
5rds
200m run
1 rope climb(mod)
15 cal airdyne

Finisher
50 dbl crunch
50 slow bicycles
50 t-raise
2 min samson stretch