8×1 Hang Clean + Jerk – heaviest possible, rest 60 sec.
then…
1 minute ME KB snatches
*Rest 1 minute.
3 rounds for time of:
5 Wall Walks
50 Double-Unders
5 Push Jerks 155/105#
*Rest 1 minute.
1 minute ME KB snatches
WOD
Skill: Toes 2 Bar
If you can connect them fluidly then do 4xME sets resting 60 seconds between each. If you are still struggling with technique then use this time to work on connecting reps or moving up in your progressions.
then…
5 rounds for total time of:
Row 200m
-rest 1 minute
Run 200m
-rest 1 minute
then…
March Challenge: max effort perfect strung together wallballs
Muscle up practice for 8 minutes
then…
2 or 1 Muscle up EMOM for 6 minutes
then…
5 rounds for total HSPU of:
2 minutes to complete-
– 20 KBS (53/35)
– 12 Lateral Box Jumps (20/16)
– ME HSPU
*Rest 1 minute.
Front Squat
1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.
or if you didn’t complete last Monday’s then..
1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 2X2 @ 90% – rest 1-2 minutes.
then…
5 rounds for total reps of:
1 min. to complete 5 Power Cleans @ 155/105 for advanced, 135/95 for intermediate, 95/65 for beginner
-with the remainder of the minute complete ME Split Jerks
1 min. ME Burpees
Fran
21-15-9
Thrusters (95/65)
Pull-Ups
Good mornings
5-5-5-5
then…
For time:
– 800 m run
– 40 box jumps (24/20)
– 80 abmat sit-ups
– 40 box jumps
– 800 m run