Monday 5th March - Sunday 11th March 2018

Monday 5th March

12min to find heaviest complex
    1 Power Snatch
    3 OHS

Using 80% of max weight in part A
    20 Rounds for Time
    1 Power Snatch
    3 OHS
    5 Lateral Burpee over bar


Tuesday 6th March

Going every 5mins for 5 Rounds
Row 400m
Score is slowest interval

15min AMRAP
10 Alt arm DB snatch 22.5/15kg
15 Cal Row/Bike/Ski
10 Alt arm DB Hang Clean and Press 22.5/15kg
30 Sit ups 


Wednesday 7th March

Every 2m for 16mins
Complete 10 Deadlifts at Bodyweight
-Score is RX/S

5 Rounds for time
6 Deadlifts 100/80kg
12 Pull ups
6 Deadlifts 100/80kg
12 Box Jumps 24/20
(20min time cap) 


Thursday 8th March

In teams of 2 (can be completed in any order! Must complete all reps before moving to next movement) 

1000m Ski
200 Air Squats
1000m Row
100 T2B
1000m Ski
200 Alt leg lunge
1000m Row
100 Down ups 


Friday 9th March

FRIDAY NIGHT LIGHTS
18.3

 


Saturday 10th March

5 x 5 Front Squat
75% of 1RM

5 x 3min Windows w/2min rest after each round
12/8 Cal AB
20 KB swings 24/16kg
In remaining time AMREP Box Jumps 30'/24'

-Score is total number of box jumps
    


Sunday 11th March

For time
100m Run
20 Power Cleans 35/25kg
100m Run
19 Power Clean 35/25kg
100m Run
18 Power Clean 35/25kg
Etc down to 1 Power Clean
45min time cap