2227 Monday 4/1/2019

A
15 Min Coach Led Warmup

B
Bench Press
4x Cluster Sets
1 Cluster set = 3 reps + 2 reps + 1 rep
You will rest 20 sec between each set of your cluster set. Rest 2-3 min between cluster sets.
(20 min)

C
Team of 3 Waterfall Style
5 Rounds
20/15 cal row or ride
1 Round of DT (155/105)
(12 DL, 9 hang clean, 6 jerk)
1 rope climb
(20 min)

2226 Saturday 3/30/2019

A
10 minutes steady state cardio of choice
4 Rounds
3 single arm DB high pull+ DB snatch (each arm)
4 sotts press
2 TGU

B
20 Hang Squat Snatch
*Rest 30 sec between reps

C
Partner Shared Burden
Ride 4 Miles
Row 3K
Ski 2 K
100 Double Unders
at 0 and every 3 Min
8 Bar Facing Burpees
8 Hang Cleans (225/135)
shared burden

2225 Friday 3/29/2019

A
16 EMOM
1: Run 1 lap
2: 10 double kb front squats
3: 5 single leg seated jumps for height
4: 5 strict pullups

B
Work to Max Height Box Jump
(15 Min)

C
Every 5 minutes for 3 Rounds
15 OHS (95/65)
Run 400
15 T2B
(15 Min)

D
5 Min Crossfit Savasana