Monday 3/24

Part A) Snatch
1 Snatch + (bring bar to shoulders) 1 snatch balance
Emotm for 10 min
Ahap

        ( 14.4 redoers )

Part B) Pistol Squats & Pull Ups
Pistol Squats 4x6 ahap
60 sec rest
Pull Up 4xME (hold chin over the bar for 5 sec. per rep)

Part C)
10x Goblet Squats (#55#35)
15x HRPU
20x DU
5 rounds for time

Friday 3/21

#TGIMOF

14.4

Thursday 3/20

Part A) Front Squat/Back Squat
- 5x3 front squats then 5 back squats.
     (as soon as you rack the weight for the front squat transition to the back squat and do 5 reps at the loaded front squat weight.)
- work to best set

Part B) Gymnastics
- 1 min Handstand Work
- 1 min Pistol Work
- 1 min TTB
- 1 min Ring Rows

4 rounds

Part C) Conditioning
- 400 m row
- 400 m run
- 50 DUs

Amrap till time runs out. 

Wed 3/19

Part A) Bench Press and Dead Lift
  - 5x BW Bench Press
And
  - 3x 1.5 times BW Dead Lift

EMOTM for 10-15 min

   (These should represent 60-70% of 1RM if they don't use these %'s. You can also Dumbbells for the bench if you would like. Make your own decision at 10 min, if you feel good and are ready to rip the head of a lion, keep going. If you are suffering then stop.)

Part B)
  30x TRX Reverse Crunch
  15x OH Walking Lunge (#45#25)
  15x Pull Ups
  40x TRX Reverse Crunch
  15x OH Walking Lunges
  15x pull ups
  50x TRX Reverse Crunch
  15x OH Walking Lunges
  15x Pull ups

Tuesday 3/18

A) Cleans and DU
EMOTM
Even 25 DUs
Odd 1 Power clean + 1 front squat + 1 overhead press @ roughly 75%1rm
12 min

B1) D-bell single leg RDL
3x5 (heavy)
60 sec rest
B2) Renegade Row
3x5
60 sec rest

C) Wall Ball, Bear Crawl, KBs
20 WB
Bear Crawl to your KB
10 KBs (#24#16)
Rest 2:1 (how ever long a round takes you rest half the time)