FRIDAY 04.01.2016

STRENGTH A. EMOM 6: Hang Squat Snatch + OHSx3 B. Every 4 min for 3 rounds: Front Squat 3.3.3 reps; rest 20 sec in btw three triples CONDITIONING 5 Rounds for time: 10 Power Snatch 75/50 12 Burpees

THURSDAY 03.31.2016

CONDTIONING AMRAP 12: 10 Box Jump step-downs 12 Supermans 100m Run STRENGTH Every 3 min for 4 rounds: A1. Strict Press 2-3 reps A2. Wtd Pull-ups 3-4 reps CONDITIONING Partner Workout – Alt to complete 5 rounds each: 5 Thrusters 75/55 5 Burpees 100m Row sprint

WEDNESDAY 03.30.2016

STRENGTH Every 4 min for 4 rounds: A1. Front Rack Walking Lunges; 4-6 steps/leg A2. DB External Rotation @3010; 6-10 reps/arm CONDITIONING AMRAP 15: 5 Power Cleans 135/95 10 Toes to Bar 15 Wall Balls 20/14

TUESDAY 03.29.2016

CONDITIONING AMRAP 10: 8 Hand Release Push-ups 30 Double Unders 10 Deadlifts 155/105 STRENGTH EMOM 12: Hang Power Clean 2 reps CONDITIONING 4 Sets: 10 Push Press tough 200m Run rest 1 min

MONDAY 03.28.2016

STRENGTH Back Squat 4×6 CONDITIONING A. 3 Sets: 10 Front Squats from ground 15 Pull-ups 40m Farmer’s Walk heavy rest 90 sec B. Partner Row – alt to complete 6 rounds each: P1: 100m Row max effort P2 rests