Wednesday 03/14

A. Coaches Warm up

B. 20 Min. Complete
Snatch
5 x @50%
5 x @60
4 x 75%
3 x 85%
1 x 90-95%

C. 3 Rounds
30 Air Squats
15 Hang P. Cleans 95/135#
9 C2B

D. 500 Meter row Sprint
E. Foam Roll/ ROM Wod

Rx Program
Front Squat
10 x 50% w/Pause
10 x 60% w/Pause
5 x 75% w/Pause
3 x 85%
1++ x 95%
Tricep Extensions x 15 Heavy

Snatch pull
4 x 3 @105%

12 Min. AMRAP
15 Deadlift 275/185#
12 T2B
30 Single unders + 30 Double unders