Sunday 3/22/15


Row 500m

Dynamic movements leg swings arm circles

Squat therapy 

Deadlifts are my weakness and need a lot of work! Learning in progress! 

Deadlift from a 2 inch deficit 5,5,4,4,4,3,1,1,1

Emom x 20 min 

A. Snatch x 1-2 reps depending on weight 
B. V-ups x 10
C. Box jumps x 10 : 24inch box
D. Burpees over the bar x 10

 Snatch : 85/95/105 x 2 each then 115 x 1 for last 2 sets


1000m row
20 thrusters # 85
20 Pistols
600m row
20 box jumps #24
400m row
20 Burpees
200 m row



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