March 21 2016

Fitness:

EMOM for 15 min
1 min 7 Thruster 105/75
2 min 8 Burpee
3 min 9 Box Jump Step Down 24/20
+
4 rounds @ 80-90%
250m row
30 sec of Jump Rope Practice( if you have singles practice doubles) or 1 sled
14 FWD Lunges 95/65 (lunge forward then bring the feet together)
+
5 sets
200m run @ 80-90%
rest 1 min
**All runs should be the same pace. If you prefer to row, please do so but challenge yourself.
rowing is easier on the joints and is a great option. If you held your pace last week for all 4 sets, reduce
the rest time by 15 sec

Competition:

A. Clean + 2 Jerk ( build to a tough single of the complex for the day)
B. Thruster (from the floor) 5 RM- build in 4-5 sets
+
14 min AMRAP @ 80%
10 Thrusters 105/75
10 PU
200m run
rest 5 min
14 min AMRAP @ 80%
10 OHS 105/75
10 BF Burpee
7/10 Cals AB

**Clocks will be designated for Open Only