Off Season Starts Right Meow! 03.30.2015


FIT: Clean and Jerk (To a heavy single.)

FIT: Metcon (Time)
4 Rounds
1 Building block run
15 burpees


COMP: Metcon (Time)
2 rounds
6 pistols (3/3)
20″ HS Walk
12 T2B

COMP: Snatch Liftoff + High Pull + Snatch (55%x2, 60%x2, 65%x1x3, 70%x1x2 *Reps x sets

COMP : Clean and Jerk (70%x(1+2), 75%x(1+2), 80%x(1+2)x2-3 *Reps x sets

COMP: Metcon (No Measure)
3 rounds, not for time:
5 strict false grip pullups w/pause @ top (rings)
5 strict max depth ring dips w/pause @ bottom and top + turnout
25 hollow rocks

COMP: Metcon (AMRAP – Rounds)

On a repeating 3 minute clock for as long as possible:
1 Building block run
15 burpees

*When you can no longer complete the block run and 15 burpees in 3 minutes, your workout is over.

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