Thursday 3/21

A.
Snatch
5×3
70% of your 1RM

B.
AMRAP 14
10 Deadlifts (205/155)
10 DB Front Squats (50/30)
10 HSPU
1 Rope Climb

Masters
A.
Same

B.
AMRAP 14
10 Deadlifts (135/95)
10 DB Front Squats (30/15)
10 Seated L-Press (30/15)
2 Rope Laydowns

Wednesday 3/20

A.
Skill Work Muscle Ups

B.
AMRAP 12
21 KB Swings (53/35)
15 Pull-ups
9 Burpees

Masters
A.
Same

B.
AMRAP 12
21 KB Swings (35/26)
15 Pull-ups
9 Burpees

Tuesday 3/19

A.
Clean & Jerk
5×3 Building to a Heavy Set

B.
4RFT
300m Row
3 Wall Walks
6 Back Rack Walking Lunges (115/75)
9 C2B
12 Push Jerks (115/75)

Masters
A.
Same

B.
4RFT
300m Row
3 Wall Walks
6 Back Rack Walking Lunges (65/45)
9 Pull-ups
12 Push Jerks (65/45)

Monday 3/18

A.
Strict Press
4×4
Building to a Heavy Set

B.
AMRAP 14
6 Front Squats (185/135)
30 KB Swings (53/35)
4 Front Squats (185/135)
200m Run

Masters
A.
Same

B.
AMRAP 14
6 Front Squats (135/95)
30 KB Swings (35/26)
4 Front Squats (135/95)
200m Run