March 27 through 31

MONDAY 3/27/2017
APPLIED STRENGTH
Every 0:45 for 20 intervals
Squat clean (work up)

WOD
4RFT-
12 front squat 155/105#
10 S2OH 155/105#

Xtra
EMOM 10
10 KB Swing 124/88#
5 TTB

TUESDAY 3/28/2017
STRENGTH
EMOM 20
Split Jerk

WOD
4RFT-
25 TTB
25 KB Swing 53/35#

Xtra
5RFT-
50m farmer carry 90/70# (each hand)
10 deficit HSPU -10/8″

WEDNESDAY 3/29/2017
STRENGTH
EMOM 20
Squat Snatch from blocks (bar at knee)

WOD
:20/:10 work/rest x24 intervals (cycle thru)
Wall ball 20/14# 10/9′
C2B pull-up
Power clean 115/75#

Xtra
EMOM 10
5 burpees
100m sprint

THURSDAY 3/30/2017
STRENGTH
EMOM 20
Squat Clean and Jerk (work to PR)

WOD
:45/:15 work/rest x15 intervals (cycle thru)
Thruster 75/55#
Burpee box jump over 24/20″
Power snatch 75/55#

Xtra
For time:
50 double KB clean and jerk 53/35# (start from dead stop on ground each rep)

FRIDAY 3/31/2017
STRENGTH
EMOM 20
Pause Squat Snatch (pause at knee)

WOD
5RFT-
12 SDLHP 115/75#
10 push jerk 115/75#

Xtra
4 RFT-
40 alt Pistols (1/1 x20)
10 bar muscle up