Monday 3/9

Fitness-

A1. Deadlift - 3 @ 70%, 2 @ 80%, 1 @ 90- 95%, 3 @ 70%

A2. Strict pull ups or ring rows x 1 min AMRAP x 4 sets *must perform eccentric portion (lowering down) for rep to count 

 

+

12 min AMRAP

12 db thruster (45/25)

10 db snatches alt arms (45/25)

8 burpees 

Performance- 

A1. Deadlift - 3 @ 70%, 2 @ 80%, 1 @ 90- 95%, 3 @ 70%

A2. Strict CTB pull up or MU x 1 min AMRAP x 4 sets

+

12 min AMRAP

12 Thrusters (95/65)

10 hang power snatches (95/65)

8 bar facing Burpees 

Zone- 

2 rounds 

90 sec Assault

60 sec KB Swings

30 sec Burpees

rest 2 min

Rest 4 min

2 rounds.                                                90 sec Row.                                          60 sec box jump                                   30 sec burpees                                  Rest 2 min

Rest 4 min

Tabata Sit Ups