Saturday 23rd March 2019 Opens 19.5

Friday 22nd March 2019 Skill – Toes to Bar Conditioning – 21 mins for Calories (in teams of 2-3) Row

Thursday 21st March 2019 Skill – Split Jerk Foot work and positions Strength – Clean & Jerk 5x 1+2 @70-80% of 1RM. Conditioning – For Time 9-15-21 reps: KBS 32/24 Box Jumps Run around the track between rounds

Wednesday 20th March 2019 Conditioning – For Time: 60 Double Unders 20 Plate Devil Press 25/15 60 Double Unders 20 Burpees 60 Double Unders 20 Box Jump Overs 60 Double Unders 10 Cleans 100/65

Tuesday 19th March 2019 Strength – Turkish Get Ups Conditioning – 15 Min EMOM Min 1: 20 WB (15) Min 2: 10 Burpees Min 3: 6 C&J 62.5/45 (45/30)

Monday 18th March 2019 Strength – 15 mins for quality: 100m Suitcase Carry AHAP Conditioning – 5 Rounds for time: 8 Hang Snatch 50/35 5 Toes to bar Buy Out: 500m Run

Saturday 16th March 2019 19.4

Friday 15th March 2019 Midline Stability – 3 sets: 1 min weighted pillar hold 30 sec side pillar 30 sec side pillar Conditioning – For time: 15 Clean & Jerk 62.5/45 30 Bar over burpees 15 Wall Walks

Thursday 14th March 2019 Strength – Hang Snatch 15 Mins to build up to a heavy single Conditioning – For Reps: Part a) 4 Min AMRAP 6 C2B Pull ups 12 Wall Balls 2 Min Rest Part b) 4 Min AMRAP 12 Dumbbell C&J 22.5/15 12 Goblet Squats

Wednesday 13th March 2019 Strength – Deadlift 2-2-2-2-2 Conditioning – 10 Min AMRAP 9 Box Jumps 7 Toes to Bar 5 DB Snatch (5L/5R) 200m Run