2023-03-06

Monday

0-10min Hang Snatch – work to heavy single
12-22min 3×8 DB Bench and 3×12 Reverse Hyper or Back Extension

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Every 6min x 3rds
Run 400m
15 Thruster

**After the final 15 thrusters do walking lunges until the 6min is reached

Tuesday

0-10min Power Clean + 2 Front Squats – work to a heavy single for the complex

12-22min 3×8 Push Press + 3×150′ Farmers Carry

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For Time:
10 box jumps
10 Bar Muscle Up
20 KB snatch
20 Goblet Squat
30 T2B
30 Burpeees
40 Situps
40 Med ball cleans
50 Push-ups
50 Double unders

Wednesday

0-10min 5-4-3-2-1 Split Jerk (focus on speed during the first few sets at lighter weight)
12-22 3×25′ double KB OH Walking Lunge + 3×6 Landmine Twist (L+R=1)
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For time:
3 rounds-
15 cals bike
15 push press
-rest 2 min-
3 rounds-
12 cals bike
12 push press
-rest 2 min-
3 rounds
9 cals bike
9 push press

Thursday

0-10min Clean (work to single but more than PC+2FS from Tues)

12-22min 5 Rounds sled push down & back (empty but on the gym floor), 5×10 cals ski

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18 Min AMRAP
11 Wall Balls
9 Power Cleans
7 Bar facing burpees

Friday

0-8min Snatch Pull 3×2 @ Hang snatch weight from Monday

10-22min Heavy Front or Back Squat

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15 Min AMRAP
Parter Workout
14 row cals
10 weighted box step ups
6 pull-ups (strict if able)
*for box step ups, hold the weight in a goblet squat position.