Giovedì 5 Marzo

WL
For Weight
Power Clean and Jerk
EMOM for 8 Minutes
2 rep @ 75%
These are “heavy doubles.” You may feel like you have too much rest between reps, but that’s okay. Just moving weight through range of motion before the following day’s Open test.

CONDITIONING:
For Time
20 box jump
40 Wallballs 9/6
20 Hang Power Clean 80/55
40 Wallballs
20 Box Jump
*More Options:
Lighter Hang Clean

EXTRA
Core
5 rounds of:
1’ KB 1 side Farmer Carry Hold
20 kb Side band each side
1’ KB 1 side Farmer Carry Hold

ORE 19:30 ENDURANCE/SPARTAN

E4MOM FOR 2 ROUNDS (30’)
Segment 1
-RUN or ROW
Segment 2
-1’ Hanging on the bar (1 strict pull up every 10”)
-1’ KB SDHP
-1’ sandbag clean (With 25/20 kg plate)
Segment 3
– RUN or ROW
Segment 4
AMRAP
-12 DB Snatch
-10 strict ttb
-8 BBJO
2’ REST