Saturday, March 15th, 201

Oly:
1) 3-Position Snatch (Floor, Below knee, above knee) 60%, 65%, 70% x 4 sets
2a) Snatch Pull - 95% x 5 x 2
2b) Push Press - 70% x 5 x 5
**For all exercises this week, if the prescribed weights feel good, you can increase weights on your final sets.**

Strength/Gymnastics - EMOM10:
1a) Back Squat 70% x 5
1b) Max UB Set HSPU:
Sets 1 & 2 - Just Abmat
Set 3 - 25's on side of abmat
Sets 4 & 5 - 45's on side of abmat

Conditioning:
Partner Battlemode - 90 second intervals:
2 Rounds -- 2nd Round handicapped by rep differences (i.e. if you win round 1 by 4 reps, loser gets a 4 rep handicap in the second time through)
Round 1 - 5 Cleans (225/155#), Amrap time remaining Burpees **Loser completes 400m Run**
Round 2 - 15 Front Squats (155/105#), Amrap time remaining Sled Push D&B **Loser completes 400m Row**
Round 3 - 15 STO (155/105#), Amrap Time remaining Sled Pull D&B **Loser completes 8 Airdyne Cals**
Round 4 - 5 Snatches (155/105#) Amrap time remaining Air Squats **Loser completes 10 Wall-Climbs**