Monday 3.17.14

Essentials:
A.
Twelve sets of:
OTM
KBSx10-15

B.
Three sets each for time:
5 Ring Rows
5 Bench Dips
10 Burpee
Run 200 Meters
Rest 3 minutes

C.
For max reps/meters:
4 minutes of Rowing
3 minutes of Wall Ball Shots
2 minutes of Hand Plank Hold

Fitness:
A.
Six sets of:
OT2min
Hang Power Snatch x2
(from the Knee)
Build in loads based on speed and mechanics.

B.
Three sets each for time:
5 Pull Ups
5 Stationary Dips
10 Burpee Box Jumps (24″/20″)
Run 400 Meters
Rest 3 minutes

C.
For max reps/meters:
4 minutes of Rowing
3 minutes of Wall Ball Shots (20/14 lb)
2 minutes of Hand Release Push-Ups

Performance:
A.
Six sets of:
OT2min
2-Position Snatch
(one from the floor, then the hang)
Build in loads based on speed and mechanics.

B.
Three sets of:
7/5 Muscle-Ups
10 Burpee Box Jumps (24″/20″)
Run 400 Meters @ 75-80%
Rest 3 minutes

C.
For max reps/meters:
4 minutes of Rowing
3 minutes of Wall Ball Shots (30/20 lb)
2 Minutes of Handstand Push-Ups