30Mar2015 – 03Apr2015

30Mar2015 – Monday A. Find 1 RM – Clean & Jerk B. Find 1 RM – Snatch WOD – “Helen” 3RFT 400 M Run 21 KB Swings (53/35#) 12 Pull-Ups 31Mar2015 – Tuesday A. Find 1 RM – Back Squat B. Find 1 RM – Bench Press WOD...

25Mar2015 – Wednesday

Strength A. Back Squat- work to a heavy single B. 85%x3 C. 75%x3   WOD – 4RFT 400 m run 1 Rope Climb 15 KB Swings (53,35)

24Mar2015 – Tuesday

A. Build to a heavy but not maximal Clean and Jerk B. 3×1 @75% of A C. 2×1 @80% of A   WOD – with a running clock. 21.15.9 of Push Press (135,95#) and Box Jumps (24,20″) Then 21.15.9 of Cal Row and...

23Mar2015 – Monday

A. 14 min EMOM Odd – Snatch Pull + Hang Snatch (Full) @ 65-70% Even – 12 Burpees   B. Strength 4×3 – Paused Front Squat 4×10 – Ring Dips *Do a set of dips after each set of front...