07March2016 – Monday

A. Strength – Split Press: 4×4

B. WOD – 12min. AMRAP:
400m Run
3 Clusters (135,95)
2 Rope Climbs

08March2016 – Tuesday

A. WOD – 5rds:
30/25 Cal. Row
30 Abmat Situps
*2min. rest between each round

09March2016 – Wednesday

A. Strength – 3-Position Snatch:
(High Hang, Hang, Floor) 4 sets @70%

B. WOD – 6min. AMRAP:
2 Alt. KB Snatch (53,35)
2 10m Shuttle Run
4 KB Snatch
4 Shuttle Run
6-6,8-8…

10March2016 – Thursday

A. Strength – 15min. Mobility

B. WOD – 12min. AMRAP:
30 DU’s
10 HS Kickups
300m Row
10 MU Transitions

11March2016 – Friday

A. WOD – OPEN WORKOUT 16.3

B. Extra – Back Squat: 5×3