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Brandon O. and Emily M. training for The Southern Powerlifting Federation Luck Of the Irish Challenge Meet on March 14th.

Crossfit:
Back Squat 4 Reps x 5 Sets
Then:
5 minute AMRAP
2 Dead Lifts 155/115
2 Hang Power Cleans 155/115
2 Front Squats 155/115

Supplemental:
6 Rounds of Run 400 Rest 1 minute+ Row 500 Rest 1 minute

Wilmington Weightlifting Club

(A)
Snatch – [65%x1, 75%x1, 85%x1, 90%x1, 80%x1] x 2
Clean & Jerk – [65% x 1, 75% x 1, 85% x 1, 90% x 1, 80% x 1] x 2
Snatch Pull – 110% (of snatch) x 3 x 5
Front Squat – 75% x 3, 80% x 3, 85% x 3, 90% x 3

(B)
Sots Press: 6-8 x 4
Weighted Jumps: 5 x 5
Snatch Grip Back Extensions: 10-12 x 4

(C)
10 Rounds…
6 Jump in Jump out of tire
10 Sledge Hammer Swings (the bigger the better!)