Tuesday 3/20

Warm up

Bar bell complex (execute all)

#1- Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

#2- Snatch grip deadlift/ Hang power snatch/ OHS/ Full snatch

#3- Back squat/ Good morning/ Press from behind the neck/ Front squat/ Press from the front/ Thruster

Skill

Thrusters

WOD

3 rounds for time:

2 rope climbs

10 thrusters w/95# m/135#

GoFit

Single arm DB Warm up

10 DB deadlifts (5 right/ 5 left)

Walking lunge complex 10m

10 DB row (5 right/ 5 left)

Inchworm 10m

10 DB cleans (5 right/ 5 left)

Toy soldiers 10m

10 DB thrusters (5 right/ 5 left)

Walking pigeon 10m

10 DB OHS (5 right/ 5 left)

Skill

Movement standards

WOD

5x

30:30

40:20

-Ring rows

-DB thrusters