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#152 Monday 3.23.2015

A. 8×2 Cleans B. 18 Minute EMOM 1. :30 Seconds Thrusters @ 95/65 2. :30 Seconds of Burpee Boxjumps 24/20 3. :35 Second Hollow Hold…

A. 9×3 Backsquat (5-10 lbs heavier than Wednesday) B. Max Effort – 1 Minute of rest in between rounds 2 Rounds 1 Minute – Boxjumps 20″

0-5 Minutes 5 Front Squats @ 95/65 10 T2B 15 KB Swings @53/35 5-15 Minutes 3 RM Clean 15 to Finish 21-15-9 Deadlifts @275/185 Burpees

A. 10×2 Power Snatch 80% of 1RM B. Modified Tom 15 Minute AMRAP 7 Muscle ups 11 Clean and Jerks 155/105 14 T2B

1. Work Up to a heavy triple cluster (TnG) 2. 32 Minute EMOM a. 8×6 Pendlay Rows b. 8×8 Burpees c. 8×10 Up and Over Boxjumps

From our family to yours, Happy Thanksgiving! We’ll be hosting a 7 am and 9 am class on Thanksgiving morning. See you then! “The Chief”

A. 3×10 Backsquat (10 lbs heavier than last week) B. 50-35-20 Wallball 20/14 Double Unders KB Swings 53/35 *Bonus 7X7 C2B – 60 Seconds Rest

A. 7×3 Front Squat (heavier than last week) B. 4 Rounds For Time 7 Ring Dips 14 Hang Power Cleans @ 95/65 21 Sit Ups *Bonus

A. 8×1 Split Jerk (Work up to a heavy single) B. 21 Minute EMOM 1. 15 Wallball 20/14 2. 5- 7 Thrusters @ 115/75 (unbroken)

A. 5 x 500m Row 3-5 Minutes rest in between rounds B. 50 T2B For Time * Bonus Work 7×6 C2B Pull Ups 40 Seconds