Monday, March 14th

WOD:
EMOM, for 10 minutes, complete:
10 Back Squats (135/95)
-Rest 2 minutes, and then…
Row/Ski 2,000 Meters, Run 1 mile OR Sled Push (sprint) 1 Length every 30 seconds, for 8 minutes (16 total)

Back Squats should be as heavy as you can safely clean & jerk to your back rack, with 135/95 being the heaviest. ¬†We know that the weather might be rainy, but you can choose the running option if you’d like.

POST:
3-4 rounds of:
15 Barbell Hip Bridges
20 Russian Kettlebell Swings (eye level)
20 Weighted Sit-Ups

WEIGHTLIFTING:
Snatch – 1@70%, 1@75%, 1@80%, 1@85%, 1@90%
Clean & Jerk – 1@70%, 1@75%, 1@80%, 1@85%
Clean Pull – 2@90%, 2×2@95%
Back Squat – 3@70%, 3×3@75%