March 1 2016

Fitness:

A. Deadlift 4-5 x 4 @ 21×1 rest 2:30

B. For time TGU 30 Alt’ing reps- challenging weight- we will start together

5 sets (Males) Dips 3-5 @ 31×1 rest 2:30

(Females) 20 rep max DB BP- as many sets as needed

+

5 sets

30 sec Burpee

30 sec rest

30 sec Russian KBS

30 sec rest

The goal is to be consistent here. If you were consistent all the way across last week, you may add an extra set;) **You may add weight to the pushups or use rings

Competition:

A. Push Press 3-3-2 reps rest 3:00

B. Deadlift 2-2-2 rest as needed and control eccentric-

+ 14 min AMRAP @ 80%

10 Cal Row

10 T2b

10 Cal Row

10 DB Snatch 70/50 55/35

10 Cal Row

10 Alt’ing pistols