W/C 4th March 2019

Monday 4th March

Part A - 8 Min EMOM

3 Strict HSPU (create a deficit if 3 Strict HSPU are comfortable)

Part B - 5 X 5 Min AMRAP W/ 2 Min Rest

6 DB Hang Clean and Press 22.5/15

9 Burpee Box Jump Over 24"/20"

12 Cal Ski/Bike/Row

Tuesday 5th March

Part A - 

5 X 3 Deadlift (Building)

Part B - For Time;

30 Deadlifts 130/110

60 Press Ups

1 Mile Run

Wednesday 6th March

Part A - 

Clean and Jerk @ 80% (of 1rm)

1 Lift every :30 for 10 Mins

Part B - 3 Rounds For Time

5 C2B Pull Ups

10 Squat Cleans 60/40

20 Box Jumps 24"/20"

Thursday 7th March

Teams of 3

For Time;

150/100 Cal AB

70 Clean and Jerks 60/40

70 T2B

50 Clean and Jerk 70/50

50 Pull Ups

30 Clean and Jerks 80/60

30 Bar Muscle Ups

150/100 Cal AB

Friday 8th March

19.3

Saturday 9th March

Part  A - 

Build to a heavy complex of;

1 Snatch + 2 Hang Snatches (at least 1 of the three reps MUST be a Squat Snatch)

Part B - 

"Air Force"

For Time: 
20 Thrusters 42.5/35 
20 Sumo Deadlift High-Pulls 42.5/35  
20 Push Jerks 42.5/35 
20 Overhead Squats 42.5/35 
20 Front Squats 42.5/35  
Every minute perform 4 Burpees.  (Workout STARTS with Burpees)

Sunday 10th March
5 Rounds

2:00 Ski/Bike/Row (Maintain an uncomfortable pace)

12 Strict Pull-ups
15 Pushups
12 Kettlebell Swings 24/16
15 Air Squats
12 AbMat Sit-Ups