Monday, March 23, 2015

Warm-up

3 Slow Rounds

15 empty bar OH lunges

Row 200m

.

5 RFT

10 Deadlift (155/225)

10 Alternating pistols

10 Pull-ups 

200m run

.

Fitness Option:

5 RFT 

10 RDL (75/115)

10 Alt Lateral Lunge

10 Ring Rows

200m run

—————————————-

Oly (7pm)

A) Hang Cln

3×3/70%

2×2/75

B) Fr Sq+ Jerk

(2+1)5/70% of CnJ

C) Sn Hi pull

3×3/70%

2×2/80%

D) Sn PPress

5×4 AHAP 





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