March 7 2016

Fitness:

A. Wallballs UB sets of 10 AMRAP in 10 min
+
4 rounds @ 80-90%
250m row
20 sec of Jump Rope Practice( if you have singles practice doubles) or 1 sled
10 FWD Lunges 95/65 (lunge forward then bring the feet together)
+
4 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.

Competition:

A. Clean + FS + Jerk (build to tough double of the complex for the day)
B. Split Jerk 2-2-2-2 rest as needed
+
EMOM for 18 min
1 min- 8 Box Jump Step Downs
2 min- 4-6 PS 115/75 (2-3 PS + 2-3 SS)
3 min- 3/5 Cals AB ( 3 for females, 5 males)

**Clocks will be designated for Open Only