Back Squat Clusters, Toes to Bar, Front Rack Lunges, Burpees

By jessica / March 18, 2019 March 18, 2019

Strength:

Back Squat Clusters:

4 x 2.2.2 :15 rest between each cluster. 2:00 Rest after each set of 6

Metcon:

For time:

50 Toes-to-bars —

then —

50 Front Rack Walking Lunges, 115/75 lbs

Every time you break complete 10 Bar Facing Burpees

12:00 Time Cap

Then:

5:00 Light Recovery Work (Jog, walk, sled pull)

Today’s Murph Prep WOD:

Run 800 Meters

15 Rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

Run 800 Meters

OR, try 7 rounds of:
10 Pull Ups
20 Push Ups
30 Air Squats

Workout:

2 sets of 12 AMRAPs:
14 Wallballs (20/14) *Increase 7 reps each full round
7 Push Jerks (155/105)
14 Chest to Bar

Rest 2:00 between 2 Sets
Restart from top on 2nd set.

Partner Options:

24 AMRAP:
30 Wallballs
20 Push Jerks
30 Chest to Bar

Strength:

Deadlifts
Week 3: Basing off 90% of 1RM

1 set of 3 @70%
1 set of 3 @80%
1 set of 3 @90%

Workout:

For Time:

Run 400 M

into:
3 Rounds:
30 Box Jump Overs
10 Deadlifts (255/175)
into:

Run 400 M

Finisher:

3 Sets of:
12-15 Barbell Rollouts
:45 Side Plank
:45 Side Plank
Rest as needed

Start here

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