032515

Strength 

Strict press

1×5@60%

1×5@65%

1×5@70%

1z3@75%

Push press 

1×10@60%

1x 8@65%

1×6@70%

3×2@75%

MetCon 

200 double under buy in 

21-15-9

Wallballs 20/14

Kb swing 53/35

  

032415

Ton of PRs today! It was crazy fun! 

Strength 

1 RM deadlift

MetCon 

Cindy

5 pullups 

10 push-ups 

15 air squats 

Or 

Mary 

5 HSPUs 

10 pistols 

15 pullups 

20 min amrap 

  

032315

Strength 

Clean 

3 position clean – ground, below knee, above knee. Work up to 75-80%

MetCon 

400 m run 

15 front squats 95/65

5 ground to overhead 

3 rounds 

Skill 

active shoulder hangs and hollow body holds 4×20 sec 

   

 

032015

Friday and Saturday was pretty much just people doing the open workout! You guys have been killing it! Lots of push presses and cleans! 

15.4

8 min AMRAP 

10 push press 95/65

10 cleans 115/75

  

031914

Strength 

Floor press 

10 min to establish a 1 RM

Push press 

Work up to 3×2@95%

MetCon 

10 min EMOM 

10 plate to overhead 

5 plate jump burpees 

*last minute is a max effort that will become your score.