3-16-15
Redo 15.3 or Practice Day
A: Metcon (Weight)
Jerk Footwork Drill
Build up to 75% 1RM Clean across sets
5x10
Use weightlifting shoes if you have them
Record final set weight as score and each set weight in notes
http://www.allthingsgym.com/split-without-jerk-footwork-drill/
B: 15.3 (AMRAP - Reps)
Rx:
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Scale:
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
Redo WOD for a score, or work on a component: DU, MU, WB for 14 minutes
OR: Metcon (No Measure)
EMOM x 14
3 Burpee Broad Jumps
50m Run
(outside)
