March 6, 2019

March 6, 2019

7 minute clock

8 calorie row

12 overhead squats PVC

16 sit ups


Back Squat - 6 min wu + 4 sets, every 2:30 x 3 reps @ 75-85%


Clean and Jerk - 5 min wu + 9 sets, every 1:30 @ sets listed.


notes :
- power clean + jerk
-mins 1-3 @70-75%
-mins 4-6 @ 75-80%
-mins 7-9 @ 80-85%


10 minute emom of :
5 thrusters 55/35lbs
5 lateral burpees over bar
5 power snatches 55/35



notes :
- all reps done inside the minute.
- score - slowest set
-rx+ = 75/55 lb barbell
- level 2 - weight of choice or 4 reps.
- level 3 - 3 reps per minute.


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