Friday, April 1, 2016

Row, Front Squats, Burpees

Barbell & Accessory 
A) Snatch 5x3 @ 65% and/or Clean & Jerk 5x3 @ 65%
B) Knees-to-Feet, 5x5
C) Mobility, 5x2 mins

*Todays Kicker - 30 Burpees (to be done immediately after your workout; this is optional work)
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Foundations 
3 RFT
30 OH Lunges, 45/25 | Masters (50+) 35/15
20 Burpees to Plate
10 Atomic Sit-ups, 45/25 | Masters (50+) 35/15


Conditioning 
For time:
Row 1500m
50 Front Squats 95/65 | Masters (50+) 75/55
30 Burpees


Competition 
AMRAP 15
50 Unbroken Double-unders
Max Unbroken Wall Ball Shots, 20/14 | Masters (50+) 14/10
* Score = total WBS




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