Wednesday 27th March 2019 Strength – Back Squat 2-2-2-2-2 Conditioning – 9 Min AMRAP 10 Dumbbell Snatch 22.5/15 10m Dumbbell Lunge 10 Dumbbell Step Ups

Tuesday 26th March 2019 Strength – Snatch 15 mins to find heavy single Conditioning – For Time: Buy In – 500m Row 3 Rounds: 12 Thrusters 42.5/30 50 Double Unders Buy Out – 500m Run

Monday 25th March 2019 Strength – 15 mins for quality: 100m Overhead Waiters Carry AHAP Conditioning – 6 rounds for time: 10 DB Snatches 10m weighted lunge 200 m Run Note: Go 100% intensity during the round. Rest 60 seconds between rounds.

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