Monday 3/21/2017
1. 17.4 REDO – 1 round + 4 reps
2. Snatches hang climbing (at knee) #95-195
3. Back Squats #265 4×4

Tuesday 3/22/2017

1. 5 rounds of high hang squat clean + low hang squat clean + 2 jerks #215
2. For time:
500m Row
50 DB Thrusters #50’s
30 Chest to Bar pull-ups
500m Row | 8:24

Wednesday 3/23/2017
1. OHS 5×2 with 5 second pause in bottom | #135,165,185,195,205
2. 6 minute AMRAP
10 power cleans #135
10 box jump overs 24″ | 5 rounds + 5 reps

Thursday & Friday 3/24/17 and 3/25/17
All day firefighter academy, shot my bow at the range and didn’t train besides what we did at academy.

Saturday 3/26/17 – shot my bow at the range, worked on the gym.

Sunday 3/27/17 – 17.5
10 rounds for time:
9 #95 thrusters
35 double unders | 8:44

Monday 3/28/17
1. snatch doubles: #135,145,155,175,185,185,165
2. snatch pulls just off floor 4×3 #205
3. back squats 5×5 #255
4. for time:
30 clean and jerks #135
20 muscle ups
20 snatches #135
10 muscle ups | 11:25

Tuesday 3/29/17
Running Clock, at 0:00 do 21-15-9
Row Calories + Snatches #75 + WB’s #20 | 6:38
at 10:00, do 3 rounds of 15 calories bike + 15 SDHP #75 | 4:41
at 18:00, row 2k For time | 7:38

Wednesday 3/30/17
Shot at the range!

Thursday 3/30/17
Shot at the range!
1. Complex: 1 Power Clean + Front Squat + Hang Squat Clean + Split Jerk | 5 sets at #205
2. For time:
33 Deadlifts, 110#
33 Box jump, 24″
33 Kettlebell swings, 1.5 pood
33 Knees to elbows
33 Sit-ups
33 Pull-ups
33 Thrusters, 55#
33 Wall ball shots, 20#
33 Burpees
33 Double-unders | 13:39


Friday 3/31/17

1.14 min AMRAP with Partner, You go, then I go…
7 calories bike
7 DB #50’s deadlifts
7 DB hang cleans
7 DB push press | 13 rounds + 16 reps
2. Snatch Hang at knee doubles | #95,125,155,175,175
3. Deadlifts #155×5,225×5,275×5, 325×3, 325×3
4. 2,000m RUN with partner, alternate 200m each


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