Starting 12 lifting cycle + a modified Hatch squat cycle. Squats will be every Monday & Thursday
Strength:
Complex: 5 sets of Clean deadlift, pause above knee (back to floor) + Squat Clean & Jerk @ 70-75%
Back squats 1×8 @ 70%, 1×6 @ 75%, 1×4 @ 80%
Front squats, 3 sets of 5 @ 70%

WOD:
3 rounds, males have 3:30 minutes & females have 4 minutes to do:
500m Row
15 Burpees
then max # muscle ups
Rest 2 minutes

Post loads and time max reps to comments.

__________

LEANFIT:
20 minutes to climb the ladder:
Start with:
1 Pull-up
1 Burpee
1 Kettlebell swing (35 lb./18 lb.)
1 Walking lunge
1 Box jump

Add a rep after each round. Post completed rounds to comments.

__________

DE:
Power clean: 1-1-1-1-1 @ 80%

For time:
50 Squats
400m Run
50 Push-ups
400m Run
50 Walking lunges
400m Run
50 Kettlebell swings (53 lb./35 lb.)
400m Run
50 Box jumps
400m Run
50 Plank bar touches
400m Run

Post loads and time to comments.

Media:
Monday WOD, March 28, 2016