Wednesday, March 20th, 2019

Strength

10min EMOM
Power Clean

Metcon

Every 2min Until Failure
30 Double Under
3 Power Clean (95/65)
3 Burpee OTB

*add 2 reps to power clean and burpee each round*
18min time cap

Derrick Rousseau
Tuesday, March 12th, 2019

Skill

Bar Muscle Up Skill Work

Metcon

21/18 Cal Bike
21 Deadlifts (135/95)
21 Box Jump Overs
Rest 3min

15/12 Cal Bike
15 Deadlifts (185/125)
15 Box Jump
Rest 3min

9/7 Cal Bike
9 Deadlift (225/145)
9 Burpee Box Jump Over

Rx+ (185/135)- (24'/20")(225/155)- (30"/24")(275/185)- (30"/24")

Derrick Rousseau
Monday, March 11th, 2019

Strength

Back Squat
4x5 @75-80%

Metcon

10-1
Hang Power Clean (75/55)
Shoulder 2 Overhead
Thruster
*each set must be done unbroken or doesn't count. rest as needed betweeen sets*

Rx+ (95/65)

Derrick Rousseau