WARMUP
12 LAT RAISE
12 FRONT RAISE 
12 PRESS
12 BAND PULL APARTS - IN FRONT 
12 BAND PULL APARTS - OVERHEAD 
12 PEAKS AND VALLEYS 
10 LET RAISE TO OVERHEAD 
:60 PIGEON (R/L) 
:60 COUCH (R/L)

FITNESS
1)5RM DEADLIFT (ADD 5-10 LBS)
2)5X3 HANG POWER SNATCH
3A)3X10 PLATE SITUP
3B)3X:60 PLANK

PERFORMANCE
1)5X3 HANG POWER SNATCH + 1 SNATCH BAL
2)4X1 3-STOP CLEAN PULL + 1 CLEAN
3A)3X10 PLATE SITUP
3B)3X:60 PLANK

WOD
7 ROUNDS FOR TIME
4 HANG SNATCH @ 135/95
6 SNATCH-GR PUSH-PRESS
8 OVERHEAD SQUAT
*15 MINUTE TIME CAP

WARMUP
10 REPS EACH 
SQUAT 
JACKS 
PUSH-UP 
50' SIDE SHUFFLE (R/L) 
TOY SOLDIERS 
HIGH KNEES 
SKIP FOR HEIGHT
50' BACK PEDAL
MTN CLIMBERS 
STRIKERS 

FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2)5X3 POWER CLEAN
3A)2X8 DIPS 
3B)2X8 PULL-UPS

PERFORMANCE
1)4X2 PCL
2)8 EMOM BTN SPLIT JERK + SPLIT JERK @ 70 of CJ
3A)2X8 DIPS 
3B)2X8 PULL-UPS

WOD
9 AMRAP
3 SINGLE ARM DB HANG CLEAN THRUSTER (R/L)
6 HR PUSH UPS
9 DB SWING 
*same weight DB throughout

WARMUP
3 ROUNDS
50 JACKS
25 AIR SQUAT TO BALL
10 ATHLETIC BURPEES

MAX - OUT
20 MINUTE TO ACHIEVE A NEW 1RM DEADLIFT
THEN
1XMAX REPS AT -40#

WOD
21-15-9
CLEAN AND JERK @ 135/95
TOES TO BAR

WARMUP
ON A 5:00 RUNNING CLOCK
100 SINGLES
10 GLUTE BRIDGES
10 RING ROW
10 HOLLOW ROCK
*REPEAT

FITNESS
1)5X5 PUSH PRESS
2)5X3 POWER CLEAN
3A)3X10 BO ROW
3B)3XMAX HS HOLD

PERFORMANCE
1)5X2 POWER CLEAN @ 70
2)4X6 RDL @ 60 OF DL
3A)2X10 BO ROW
3B)2X10 HSPU

WOD
IN 10 MINUTES, CLIMB LADDER AS HIGH AS POSSIBLE
1 POWER CLEAN @ 155/115
100' SHUTTLE SPRINT
2 POWER CLEAN
100' SHUTTLE SPRINT
3 POWER CLEAN
100' SHUTTLE SPRINT
ETC.
*touch floor on each end of shuttle sprint

WARMUP
3 ROUNDS
10 PEAKS AND VALLEYS
10 KTE
10 DEPTH JUMP; 24 TO 12
10 V-UPS

FITNESS
1)5X5 FRONT SQUAT
2)5RM DEADLIFT (ADD 5-10 LBS)
3A)6-8X10 HOLLOW ROCKS
3B)6-8X10 BALL SLAMS

PERFORMANCE
1)6x1 HI-HANG SNATCH @ 65
2)4X1 CLEAN + 2 JERK @ 70
3)5X5 BSQ @ 65; SLOW DOWN, EXPLODE UP

WOD
@ 1/2 BW
10 PUSH PRESS
25 PUSHUPS
10 HANG SNATCH
25 PULLUPS
10 FRONT SQUAT
25 SITUPS
10 SDHP
25 AIR SQUAT
*20:00 TIME CAP

WARMUP
500M ROW
40 SQUATS
30 SITUPS
20 PUSHUPS
10 PULLUPS

FITNESS & PERFORMANCE
1) 7 X 1 HANG SNATCH
2) 7 X 1 HANG CLEAN

WOD
FOR TIME
100 KB SQUAT CLEAN THRUSTERS @ 53/35
*SWITCH ARMS EACH REP

*REMINDER: THERE WILL BE NO 0830 CLASS THIS SATURDAY, MARCH 21ST.  THERE WILL BE AN OPEN GYM ONLY FROM 0800-1000.

WARMUP
400M RUN
20 WALKING LUNGES
20 SUPERMAN
20 V-UPS
400M RUN

FITNESS
1)5X5 BACK SQUAT
2)3X15 SINGLE ARM KB BENCH PRESS (R/15L)
3A)3X10 ELEVATED RING ROW
3B)3X10 PLYO PUSHUP

PERFORMANCE
1)5X2 THRUSTER AT 70 OF CJ
2)5X3 DEFICIT SNATCH-GRIP DL @ 100%
3A)2XME WEIGHTED PULLUPS
3B)2X5 BURPEE BOX JUMP-OVERS @ 36/30

WOD
15 AMRAP
30 PUSHPRESS
30 JUMPING PULLUPS
30 DB GOBLET SQUAT