Monday 3/14/2016

A.  Strength  

Front Squat 

Heavy set of 3.  

Bench Press 

Heavy set of 3.  

B.  Olympic Lifting

Cluster + Thruster (1+2)  

1-1-1-1-1-1

C.  Metcon

AMRAP 11

3 Wall Balls 20/14

3 Box Jumps 24/20

3 Deadlifts 275/185

6 WB

6 BJ

3 DL

9 WB

9 BJ

3 DL

12 WB

12 BJ

6 DL

15 WB

15 BJ

6 DL

18 WB

18 BJ

6 DL

........ 

D.  Assault Bike

5 rounds 

1:00 on / 1:00 REST

*Max cals