3/18/15
1. Primer (did in reverse order)
15 pullups (UB)
25 empty bar thrusters
500m Row
Time- 5:50
2. MetCon
7 min AMRAP
3 Thrusters @70# (all UB)
3 cal Row
6 Thrusters
6 cal Row
9 Thrusters
9 cal Row
12 Thrusters
12 cal Row
15 Thrusters
3. Oly
Every 30 seconds for 8 sets @80% of 1RM PC
1 Power Clean- drop weight- 1 Squat Clean
1 @ 135/135/135/135/135/135/135/135# (up 5# from last time)
4. Interval Work
12 min. AMRAP
20 DB Snatch @50#25#
5 Bar MU (with green band)
Rest 30 seconds
3+12
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