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Overview of the Week
Monday: Back Squats
Tuesday: Power Snatches
Wednesday: Long MetCon
Thursday: Clean & Jerk Complex
Friday: Deadlift
Saturday: “Danny”
Sunday: Push Jerks

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Back Squat:
E4MOM 20
Set 1: 6@70-75%
Set 2: 6@75-80%
Set 3: 6@75-80%
Set 4: 6@80-85%
Set 5: 6@80-85%

With a Partner, Alternating Full Rounds
10 Rounds
10/8 Calorie Row
10 Burpees over the Rower

Time Cap 14 Minutes

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AMRAP 35
With a partner
400m Run
40 Overhead Squats (95/65)
20 Box Jumps (30/24) (Fx: 24/20)

Both partners run 400m together. Other work may be split any way.

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“DT”
5 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Compare 3/26/18

4 Rounds
40 Air Squats
20 Push Ups
10 Ring Dips (Fx: 5 Ring Dips)

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For Time:
600m Run
500m Row
400m Ski Erg
30/25 Cal Assault BikeCoaches note: Stagger 2 min., fastest athletes in beginning heats. Athletes should begin finisher 3-4 minutes after completion of metcon.

Core Finisher:
4 Rounds
20 Russian Twists
15 V-Ups
0:30 High Plank (Increase weight each round)
Rest 2 Minutes between rounds

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E3MOM 18
5 Push Press (ME)

3 Rounds
20 Burpees
5 Strict Pull Ups (Fx: 2 Strict Pull Ups)
10 Kipping Pull Ups (Fx: 5 Kipping Pull Ups)
5 Strict Toes to Bar (Fx: 2 Strict Toes To Bar)
10 Kipping Toes to Bar (Fx: 5 Kipping Toes to Bar)

Complete full rounds of gymnastics without coming off of pull up bar for Rx. Rx+: C2B pull ups.