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StrengthBack squat 5×5 @90% of 5RM from Monday Power snatch 6×1 @90% Conditioning6 Min AMRAP 12 Bar facing burpee 15 Wallball 9 hang power clean 50/35

StrengthTempo squat clean  3-2-2-2-1-1 Start around 60-70% for triples. Never exceed 80% Acc : Clean Grip RDLs 4×5 @ 80% of 1RM CleanConditioning 15 Min AMRAP 80 DU10 Alt DB snatch ( heavy ) 7 Burpee chest to bar pull up 

Strength: RETEST : Snatch complex Conditioning : 10 Min AMRAP 5 Deadlift 100/70 10 TTB

Strength Retest * Build to a max :1 snatch 1 OHS1 Hang snatch 1 OHS Conditioning10 Min AMRAP 5 Deadlift 100/7010 TTB

Strength 5 sets 1 Power snatch 1 OHS 1 Snatch 1 OHS Rest :90 Conditioning For time 15 rounds 5 Burpee 1 Ring Muscle up

METCON 5 Rounds For Time: 40 Burpees 20 Toes 2 Bar 50 Double Unders 4 Clean & Jerk 60/45kg (add 2 C&J each round)   post scores below!!

Easter Opening Hours Good Friday – Team WOD 11-12am / Open Gym 12-2pm Easter Saturday – closed Easter Sunday – closed Easter Monday – closed Tuesday the 7th – open as normal

partner grindy… 😉

We will be meeting at the Cannon in Strandhill at 10:00am bring your speedos and a towel you might need them!!

This is a great article that explains the importance of Omega 3 in our diet and has some great info: http://crossfitimpulse.com/why-fish-oil