March 16-19

Friday March 16
1. 3 sets, not for time, of:
     Row 200m
     10 Good Mornings @ 45#
     30-second HS hold (on wall)
2. Open Workout 18.4


Saturday March 17
1. 3 sets, not for time, of:
     Row 150m
       5 Regular Kipping Pull Ups
     10 Air Squats
2. Every 1:00 for 7:00
     3 Push Press @ 165
     2 Ring Muscle Ups
3. 3 sets, alternating with partner, of:
     10 wall balls @ 20
     10 CTB pull ups
     10 wall balls @ 20
4. 12:00 max calorie row (with a partner)
     -- switch every 14 calories


Monday March 18
1. Snatch Training
     60/2, 65/2, 70/2, 75/2, 80/2, 85-90/1 (x2 sets)
2. Four sets of:
     Back Squat x 2 reps @ 85%
     (every 2 minutes)
3. 40 unbroken arch rocks
4. Four sets of:
     6 Toes to bar
     10 second L-sit hang
     6 Toes to bar