Strength Power snatch Heavy 3 Workout 21-15-9 Hang power snatch (95/65) Overhead lunge/total steps (95/65) *Completed as 21 hang power snatch, 21 overhead lunges; 15 hang power snatch, 15 overhead lunge, 9 hang power snatch, [...]

Workout “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min rest *Work for 3 minutes straight before resting for one minute. The score is [...]

Strength 1 Back squats 1 x 5 2 x 3 3 x 2 *Compare to 2/12 Strength 2 Pull ups 3 x 5 - weighted 3x max effort reps - strict; or do pull up [...]

Skill Work Handstand Push Ups - Mobility - Inversions - Pressing Workout 9 min AMRAP 10 Floor press 10 Renegade rows/total 10 Jerks Rx - 50/35

Workout 4 RFT 20 KB Swings (53/35) 20 Pistols/total 400m run 20 Wall balls (20/14) 20 Sit ups with med ball

REST DAY! Get outside and do something fun. Celebrate the Spring Equinox! See you tomorrow!