3/22/2017 – Wednesday

Tier 1

A1) 5x (3 Strict Press + 3 Push Press)
*Start at 70% of 1RM Strict Press

A2) DB Rows 3x 10 each side

B) 3 Rounds of:
1:00 Max Calorie Row/Bike
1:00 Max Reps KB Swing
1:00 Max Reps Wallballs
1:00 Rest

Tier 2

A1) 5x (3 Strict Press + 3 Push Press)
*Start at 70% of 1RM Strict Press

A2) DB Rows 3x 10 each side

B) 3 Rounds of:
1:00 Max Calorie Row/Bike
1:00 Max Reps KB Swing 53/35
1:00 Max Reps Wallballs 20/14
1:00 Rest

Tier 3

A1) 5x (3 Strict Press + 3 Push Press)
*Start at 70% of 1RM Strict Press

A2) Pendlay Rows 3×10

B) 3 Rounds of:
1:00 Max Calorie Row/Bike
1:00 Max Reps KB Swing 53/35
1:00 Max Reps Wallballs 20/14
1:00 Rest

Competitor

A1) 5x (3 Strict Press + 3 Push Press)
*Start at 70% of 1RM Strict Press

A2) Pendlay Rows 3×10

B) 3 Rounds of:
1:00 Max Calorie Row/Bike
1:00 Max Reps KB Swing 70/53
1:00 Max Reps Wallballs 25/20
1:00 Rest

3/21/2017 – Tuesday

Tier 1

A1) 7x (1 Hang Power Snatch + 1 Power Snatch)
*Start at 70% and work up

A2) Pushups 3x 10-15

B) AMRAP 8
15 Toes to Bar
10 Shoulder to OH
5 Burpees Over Bar

Tier 2

A1) 7x (1 Hang Snatch + 1 Snatch)
*Start at 70% and work up

A2) HSPU 3x 6-8

B) AMRAP 8
15 Toes to Bar
10 Shoulder to OH 95/65
5 Burpees Over Bar

Tier 3

A1) 7x (1 Hang Snatch + 1 Snatch)
*Start at 70% and work up

A2) Strict HSPU 3x 6-8

B) AMRAP 8
15 Toes to Bar
10 Shoulder to OH 115/75
5 Burpees Over Bar

Competitor

A1) 7x (1 Hang Snatch + 1 Snatch)
*Start at 70% and work up

A2) Strict Deficit HSPU 3x 6-8

B) AMRAP 8
15 Toes to Bar
10 Shoulder to OH 135/95
5 Burpees Over Bar

Accessory

Strength –
5x (1 Clean Pulls + 7 RDL’s) @ 105% of 1RM Clean

Gymnastics/Metcon –
For Time:
50 GHD Situps
50 Wallballs 25/20

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