EMOMx10
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

3RFQ
5 Double KB Cleans
50m Double KB Front rack Walk
50m Double KB Farmer Carry
5 Double KB Cleans

8:30-9:30

Clean squat
Jerk press
40kg

Pause Back Squat x 2 x 6 sets@80%

Power Cluster + Hang Power Clean + Hang Squat Clean + TNG Squat Clean daily max

Metcon (Time)
5 UNBROKEN rounds for time: (You can drop the weight after a full round of the complex)
2+2+2+2@80% of A

Metcon (Time)
5 rounds for time:
10m Fat Bar OH Walking Lunge@40/30kg
5 Bar MU's
10m Fat Bar OH Walking Lunge@40/30kg
15 T2B

Friday 16th march 2018

Aerobic capacity

For time :

Run 1000 metres
Row 1000 metres
Run 1000 metres

55 cal row + 30 rower over burpees for time

Record the time for row and for burpees separately

Monday

Front squat x 3 ladder

EMOTM 14 minute
Every minute add more weight.

Back squat: 10 reps at 60% of your 1RM, then 3X10 at 70%
Power clean+push press (complex): 5 reps at 60% of your 1RM, then 3X5 at 70%
Clean pull from below the knee: 3X5 at 80% of your 1RM
Bench press: 10 reps at 60% of your 1RM, then 3X10 at 70%

A. Pistol squats (modify height if necessary) 3X5 per leg
B. Single-leg reverse hypers 3X15 per leg
C. Ab wheel rollouts 3X10