Monday, March 3
March 2, 2014
Wednesday, March 5
March 4, 2014


3 rounds of
12 Squats
6 Bird Dog Push-Ups
12 Spider Lunges
6 PVC Dislocates

3 rounds of
2 Hang Clean High Pull
2 Front Squat
2 Push Press

15min to work up to heaviest possible weight on the following complex:
1 Hang Power Clean
1 Hang Squat Clean
1 Thruster*
*squat clean and thruster must be separate & distinct movements; stand all the way up from the squat clean, and then attempt the thruster

Partner Met-Con
10 x 40sec ON, 20sec Off
(1) DB Thrusters
(2) Ab-Mat Sit-Ups


  1. Dray says:

    Worked up to 135# again on the sets – maybe not a true max but as heavy as I wanted to go today. Then using 35# DB for the thrusters in the metcon exhausted my arms pretty quickly! Luckily the sit-ups never failed, just barely breaking 120 in the 5 sets of 40 seconds.