2023-03-20

Mon

0-12 min: Heavy Power Snatch + Hang Snatch

12-24 min: 3×40 Situps; 3xN strict Pullup

AMRAP 12
1 Snatch
3 C&J’s
30 DU’s
(same bar, heavy)

Tues

0-10 min: Work to heavy Push Press

16min EMOM

8 Cals Ski

8 Cals Bike

8 Cals Row

N Ring MU

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50 Wall Balls
40 Single DB Weighted Lunges
30 Pull-ups
20 DB Snatches
10 Burpee Box Jump Overs

Wed

0-10min Work to Heavy Single Hang Clean

10-22 3×150′ Walking Lunge; 3×8 DB Row (L+R=1)

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3 Rounds for time:
400 m run
10 Thrusters
5 BMU

Thursday

0-12min Work to Heavy Double Front Squat

12-24 3×8 Bench Press; 3×5 1-Arm DB Overhead Squat (L+R=1; Scale as needed by squatting to a box or bench.

Think of this as flexibility practice and not a strength exercise)

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For Time:
800 m run
20 single DB snatches
20 single DB squat cleans
100 sit-ups
20 single DB squat cleans
20 single DB snatches
800 m run

Friday

0-12min Work to Heavy Single Clean Pull – this is not a deadlift; should be no more than 5% of what you can actually clean

12-24min Complete 4 Rounds of 30sec Double Under & N HSPU – try to select a number of HSPU that you can complete each round

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4 x 3 Min AMRAPs
18/15 cals bike
12 bar facing burpees
ME snatches in remaining time
*rest 3 minutes between AMRAP’s
**score is total # of snatches