Mark Messer 3/10/15 Mark Messer 3/10/15

031115 Strength and Conditioning

Back squat, 4-4-3-2, 2:00 rest between sets

EMOM for 12:00

1st min: 6 shoulder to overhead (65/95)

2nd min: 8 box jumps

3rd min: 12 wall ball

3 sets:

:35 row @ 97%

2:25 rest

Mark Messer 3/9/15 Mark Messer 3/9/15

031015 Strength and Conditioning

A. 1 power clean + 1 hang power clean, 5x1, 2:00 rest

B1. Front rack weighted lunge steps, 3x10, :30 rest

B2. DB row, 3x4-6/arm, 2:00 rest

AMRAP in 7:00

6 hang power cleans (65/95)

8 burpees over the bar

40 double unders

Mark Messer 3/7/15 Mark Messer 3/7/15

30 min EMOM

One: 4 front squats (bw x 1.25)

Two: 3 cleans (bw)

Three: 4 dips (bw x 1.25)

Mark Messer 3/5/15 Mark Messer 3/5/15

Max out Friday

For time:

12-9-6-3

Thrusters (65/95)

Burpees

Mark Messer 3/4/15 Mark Messer 3/4/15

A. Overhead squat, 5x3, 2:00 rest

B1. DB bench press, 3x4-6, :30 rest

B2. Front rack weighted lunges, 3x10, 2:00 rest

AMRAP in 8:00

10 TTB

12 KB swings

14 wall ball