Monday 3.5.18

Essentials:
A.
Front Squat
12min to Build up to a Heavy (Not Maximal) Double
*This should be done in 4-6 weights*

B.
25 min AMRAP
Dumbbell Right Arm Thruster x 5 reps
Run x 200 meters
Dumbbell Left Arm Thruster x 5 reps
Run x 200 meters
Jump Squat x 10 reps
Run x 200 meters

Fitness:
A.
Front Squat
12min to Build up to a Heavy (Not Maximal) Double
*This should be done in 4-6 weights*

B.
25 min AMRAP
Dumbbell Right Arm Thruster x 5 reps 50/35
Run x 200 meters
Dumbbell Left Arm Thruster x 5 reps 50/35
Run x 200 meters
Squat Clean x 5 reps 155/105
Run x 200 meters

Performance:
A.
Front Squat
12min to Build up to a Heavy (Not Maximal) Double
*This should be done in 4-6 weights*

B.
25 min AMRAP
Dumbbell Right Arm Thruster x 5 reps 70/55
Bike x 600 meters @60-65/55-60 rpm
Dumbbell Left Arm Thruster x 5 reps 70/55
Bike x 600 meters @60-65/55-60 rpm
Squat Clean x 5 reps 185/125
Bike x 600 meters @60-65/55-60 rpm