14 March 2016 14 March 2016
Monday 14 March 2016 '14 March 2016'

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Photo credit: Rudy Cruz

1. Warm-up (6 min time cap & done w/class)
3 Rounds
20 Calorie row
15 Push-ups
15 Ring dips/bench dips

2. OLY
Squat clean 5×3 – Drop and reset each rep – Start around 80% and adjust based on feel
Base weight off week 2. Move up if they were smooth.

3. Met-Con
21-15-9
Push jerk 135/95, 115/80, 95/65
HSPU/seated KB or DB press

4. Interval
AMRAP 3 minutes x3
30 Double-unders
10 KB deadlift 70’s/53’s
Rest 90 seconds between AMRAPs

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