6413 Burden Blvd.
Pasco, Washington 99301
(509)412-1175

This Weeks Training – 3/14/16 thru 3/18/16

March 14, 2016

Monday
Skill/Strength
Deadlifts
15 minutes to work up to a heavy triple

WOD
10 min amrap
3 x squat clean 135/95
6 x box dips
9 x Box jumps 24/20
27x dubs (3:1)

Cool Down Coaches Choice

Teusday
Skill/Strength
running clock complete
EMOM 3 minutes
4 strict press
rest 1 minute (add weight)
EMOM 3 minutes
6 push press
rest 1 minute (add weight)
EMOM 3 minutes
8 push jerk

* goal is to add weight during each 3 minute session and still complete reps unbroken.

WOD
10-20-10
Wall Balls 20/14
Pull-ups
abmats

Cool Down
Coaches Choice

Wednesday
Skill/Strength
Front Squats
3-3-3-3
* 75% of 1RM across all sets

WOD
For max rounds
10 minute time cap
20x Double-unders + 1x Power snatch (95/65)
Continue by adding 1 snatch each successive round

Cool Down
Coaches Choice

Thursday
Skill/Strength
OH Squats
15 minutes to work on technique or work up to a heavy double from rack.

WOD
15-12-9-6-3
Squats
Knees to elbows
Push-ups

Cool Down
Coaches Choice

Friday
Skill/Strength
go over movement standards for 16.4

WOD
16.4?????

Cool Down
Coaches Choice

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