A1) Close grip bench press 3-4×3; R1M
A2) Weigthed pull-ups 2-3×3; R1-2M
+
10min amrap@ 80-90%:
– 2 TGU/arm heavy
– Run 200m
– 10 KBS russian heavy
Month: March 2014
A) Overhead squat 2, 2, 2 @30X1; R2-3M (compare to 2/12)
+
5 min @90%:
– 20 double unders
– 6 burpees
rest 5 min
5 min @95%
– 3 chin ups
– 15 air squats
– 200m row
rest 5 min
5 min @100%
– 5 toes to bar
– 200m run
A) Power Clean cluster 2.2.2 x3 rest 15 sec/3 min
(Compare to 2/20)
B) EMOM x 6min
– 5 TnG Push Jerks off rack (heavy but perfect execution)
C) Row 500m @ 97%
– rest 5 min x3
(try and match pace each round)
A1) Back squat @30X1; 3-4×4; rest 90 sec
A2) Wtd ring dips @20X1; 2-3×4; rest 90 sec
+
3 rounds for time
– 400m run
– 10 CTB chin ups
– 12 S2O 115/75#