March 7th, 2016

*If you are planning to repeat 16.2 today/tonight, I would recommend going with the plan we put forth on Friday, including 10-15 minutes of “cool down” on the bike or rower.

*If you are “one and done,” complete the workout for today, being careful to avoid any movements or loading that feel particularly sore or funky. Our main goal over these 5 weeks is to have the best performance possible on Friday and/or Monday, so keep that in focus as you train over the course of the week.

A. Five sets of:
3-Position Snatch
(high hang, mid-thigh, then from the floor)
Rest 2-3 minutes

Keep loads lighter here, and focus on perfect mechanics

B. Five sets of:
Front Squat x 2 reps
Rest as needed
*Build in load based on feel, with the last two sets being tough

C. For time:
Row 60 Calories
50 Alternating Dumbbell Snatches (60/45 lb)
40 Box Jump Overs (24/20″)
30 Pull-ups
20 Burpees to 6″

D. Three sets, not for time, of:
Glute Ham-Raises x 6-10 reps @3011
Single Arm Trap-3 Raise x 8-12 reps/arm @2020
Weighted Plank Hold x 40-60 seconds



  1. Thank you to everyone who helped judge & change weights last night for the re-do, especially Jake & James!

    I also did part of the Monday workout:
    A. worked up to 103#
    D. Done.

    Hope to make up the other pieces this week. I’ve missed dumbbell snatches.



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