Tuesday, March 21st

Performance

A) Every 5 minutes, for 20 minutes (4 sets) for times:
Row 250 Meters
7 Burpees
10 Walking Lunges with Dumbbells 55/35    (5 each leg)
Run 100 Meters (Alley and back)

B) In teams of 2, alternate whole rounds to complete 10 Rounds for Time (5 each):
7 Burpees
7 Power Cleans 95/65
7 Push Jerks 95/65
7 Pull-Ups

Scale the Pull-Ups to Jumping Chest-to-Bar Pull-Ups as needed. Scale accordingly.

Competition

A) Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + 1 Clean

For the clean lift-offs, lift the barbell to your knee cap and pause for 2 seconds, then return the barbell to the ground.

Suggested loading per set (by %): 55, 60, 65, 70, 75, 78, 81, 83, 85, 85+

B) In teams of 2, alternate whole rounds to complete 10 Rounds for Time (5 each):
7 Burpees
7 Power Cleans 135/95
7 Push Jerks 135/95
7 Pull-Ups

Scale the Pull-Ups to Jumping Chest-to-Bar Pull-Ups as needed. Scale accordingly.

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531