March 8, 2017

A:Warm Up

00:00-07:00
Bear Crawl length of gym x 3
Duck walk length of gym x 2
Plank Walk length of gym x 1
Run 2 laps
Hollow to arch down length of gym x 1
Broad jump x 1
Run 1 lap

07:00-13:00
6 Minute Alt EMOM
Min 1: 2 Rope Climbs
Min 2: 30-40 double unders or practice

13:00-20:00
Begin warming up cleans and overhead

B: Metcon (Weight)

10 Minute Alt EMOM
Minute 1: 3 Power Cleans + 2 Jerks
Minute 2: 12-15 Wall Balls
Cleans are touch and go, post heaviets successful load.

C: Metcon (Time)

5 Rounds For Time:
5 Power Cleans
7 Push Jerks
50 Double Unders
RX+ 135/95
RX 115/75
Scale as needed