March 19, 2017

A:Warm Up
00:00-03:00
Cardio. Run row or ride for the full three minutes. 30s hard, 30s each

03:00-10:00
5/5 Laying leg raise with ankle circle
10 Rocking frog stretch (breathe with each rep)
5/5 Slow and exaggerated single arm circles
3 Turkish get ups each side
10 Goblet squats
5/5 single leg deadlifts

10:00-15:00
Grab a barbell and perform:
5 deadlifts
5 power cleans
5 front squats
5 strict presses
5 good mornings
5 back squats
5 thrusters

15:00-20:00
set up for Part B

B: Metcon (No Measure)

20:00-36:00
16 Minute Alt EMOM Skill work
Min 1: 3-5 Clean and Jerks + 1 rope climb
Min 2: 6-10 reps of pull gymnastics
Min 3: 7 Thrusters + 5 Burpees
Min 4: Rest and walk

-Clean and jerks should be fast and unbroken.
-Pull gymnastics can be:
Ring rows
pull ups
Jumping pull ups
Chest to bar
Muscle ups (2-5 reps)
Toes to bar
or anything along those lines.
-Thrusters UB and fast.

C: Metcon (AMRAP - Rounds and Reps)

16 Minute AMRAP with a partner:
Switch at any point to maximize score.
20 DB Burpee @ 50/35
20 Pull-ups
20 Cal Row or Bike