March 13, 2019

March 13, 2019

8 sets

20 seconds on/ 10 seconds off of :

wall ball @ weight of choice 


Front Squat - 6 min wu + 3 sets, every 2:30 x 2 reps @ 80-90%


3 minute warmup 
+
every 1:30 x 5 sets 

1 power clean + 1 hang power clean + 1 front squat + 2 jerks 

notes :
- start at 60-70% and build. 


partner wod 
15 minute amrap of : 
9 calorie row 
12 dumbell push press 35/20
3 power snatches 135/95

notes :
- a,b,a format.
- rx+ - 300 meter standing bike erg @ damper 10, handstand pushups, 155/105 snatch
- level 2 - 25/15 lb dumbbells, 95/65 lb barbell 
- level 3 - load of choice on each 

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