Tuesday, 03.21.17 – Sport

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A. Power clean & split jerk, build quickly to a moderate single + 3 rounds for time w/5:00 cap: 15 Assault Bike calories 10 ground-to-overhead, 135/85 + 3 rounds not for time: 10-15 glute-ham sit-ups 4-5/side 1-arm DB row 4-5/side 1-arm DB bench press OR if 17.4 yesterday: 30:00 easy row, bike, ski erg +
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Saturday, 03.18.17 – Sport

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If planning on repeating 17.4 tomorrow, perform only light cyclical work on bike, rower, or ski erg mixed in w/mobilty & easy plank and Turkish get-up work. If not repeating, or repeating on Monday, complete the following: 3 rounds not for time: 5m bear crawl 5m crab walk 10 goblet squats 10 Russian kettlebell swings
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